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© 2007-2008 Chaos Training Manual – All Rights Reserved.www.ChaosTraining.com - Achieving Beyond Potential - www.DieselCrew.com
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© 2007-2008 Chaos Training Manual – All Rights Reserved.www.ChaosTraining.com - Achieving Beyond Potential - www.DieselCrew.com
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By Jim Smith, CSCSCopyright 2006-2007 by Jim Smith
The Diesel Crew, LLC
All rights reserved. No part of this manual may be reproduced ortransmitted in any form or by any means, electronic or mechanical,including photocopying, recording, or by an information storage andretrieval system, without the expressed written permission from Jim
Smith.
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Copyright © 2006-2007, The Diesel Crew, LLCAll Rights Reserved.
Published in the United States by:The Diesel Crew, LLCP.O. Box 806, Wyalusing, PA 18853Tel: 607.857.8997Email:[email protected]:www.DieselCrew.comwww.TheGripAuthority.comwww.ChaosTraining.com
Author: Jim Smith, CSCS, CFT, USAWManufactured in the United StatesFirst Edition: June 2007
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DISCLAIMERStrength training for all sports involves a potential risk for serious injury. The techniquesdiscussed and utilized in this manual are being demonstrated by highly trainedprofessionals. No one should attempt any of these techniques without proper personalinstruction from trained instructors. Anyone who attempts any of these techniques,under supervision or not, assumes all risks. The Diesel Crew, LLC, DieselCrew.com, norany partners of The Diesel Crew, LLC shall not be liable to anyone for use of any ofthese exercises, drills or instructions.
This Chaos Training Manual is informational only. The data and information containedherein are based upon information from various published as well as unpublishedsources and merely represents training, strength and power development literature andpractice as summarized by the authors and editors. The publisher of this manual makesno warranties, expressed or implied, regarding the currency, completeness or scientificaccuracy of this information, nor does it warrant the fitness of the information for anyparticular purpose. This summary of information from unpublished sources, books,research journals and articles is not intended to replace the advice or attention ofhealth care professionals. It is not intended to direct their behavior or replace theirindependent professional judgment. If you have a problem with your health, or beforeyou embark on any health, fitness or sports training programs, seek clearance from aqualified health care professional.
COPYRIGHT ©
Copyright © 2006-2007 The Diesel Crew, LLC. All Rights Reserved.
No part of this information may be reproduced or utilized in any form or by any means,electronic or mechanical, including photocopying, recording, distributing, or by anyinformation storage or retrieval system, without permission in writing from the author. Theauthor and publisher disclaim any responsibility for any adverse effects orconsequences from the misapplication or injudicious use of the information presentedin this text. Inquiries should be addressed to The Diesel Crew, LLC, PO Box 806,Wyalusing, PA 18853, USA.
For complete information on all of the Diesel Crew’s products and more valuableinformation available to help you get incredible results in your training, visitwww.DieselCrew.com and www.TheGripAuthority.com.
TERMS & CONDITIONS
1. I am aware that The Diesel Crew, LLC, and its members Jim Smith and Jedd Johnson,are not medical doctors and are not qualified to determine a participant's physicalcapability to engage in strenuous exercise.2. Medical clearance from my physician may be required prior to participation in anyexercise program and/or engaging in any of the exercises contained within this manual.
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WAIVER AND RELEASE OF LIABILITY:(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL)
I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATINGIN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUALIN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, IAGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THENEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCHCLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAMRECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICHMIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION INTHIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE ANDRELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST THEDIESEL CREW, LLC, JIM SMITH AND JEDD JOHNSON, THEIR EMPLOYEES, OR AFFILIATES(COLLECTIVELY THE DIESEL CREW, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHERDAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION ORPARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TORELEASE, INDEMNIFY AND HOLD THE DIESEL CREW, LLC FROM ANY LIABILITY WHATSOEVERFOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES ORDAMAGES.
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Table of Contents Foreword ....................................................................................................................... 22
Preface.......................................................................................................................... 23
Dedication .................................................................................................................... 25
Definition ....................................................................................................................... 29
SECTION I: THE FOUNDATION
Chapter 1
The Evolution of Chuck Norris ....................................................................................... 32
The Evolution of Jim Thorpe.......................................................................................... 36
The Evolution of Odd Objects ...................................................................................... 38
Chapter 2
Planes of Movment....................................................................................................... 41
Movement Patterns ...................................................................................................... 42
Athletic Movement Patterns Grid ................................................................................ 46
Stay Neutral................................................................................................................... 48
Forces, Mobility and Rotation ...................................................................................... 50
Rotational Movement Progression............................................................................... 54
Bracing .......................................................................................................................... 58
Vasily the Champion .................................................................................................... 65
Chapter 3
Methods of Strength Training ....................................................................................... 67
Classification of Means................................................................................................. 69
Classification of Means Example - Basketball ............................................................. 73
Classification of Means Example - Boxing................................................................... 75
Methods of Training Strength Grid ............................................................................... 77
Volume & Intensity........................................................................................................ 78
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Prilepin’s Table............................................................................................................... 78
Force Velocity Curve.................................................................................................... 80
Strength Dominant........................................................................................................ 90
Speed Dominant........................................................................................................... 93
Chapter 4
Accommodating Resistance....................................................................................... 96
Accommodating Resistance Loading ........................................................................ 99
Speed Strength ........................................................................................................... 104
Reactive Strength ....................................................................................................... 109
Chaos Reactive Series................................................................................................ 120
Reactive Strength Progression ................................................................................... 130
Speed Strength Continuum........................................................................................ 139
Strength Speed ........................................................................................................... 140
Pulling It All Together................................................................................................... 141
The Strength Continuum Graph................................................................................. 143
Accumulation of Progressive Functionality ............................................................... 144
SECTION II: THE PROTOCOLS
Chapter 5
The Protocols............................................................................................................... 153
Powerlfiting.................................................................................................................. 156
Powerlifting Benefits.................................................................................................... 157
Powerlifting Supplemental Exercises.......................................................................... 157
Weightlifting................................................................................................................. 158
Weightlifting Benefits................................................................................................... 160
Weightlifting Top-Down Training Progression............................................................. 160
Weightlifting Supplemental Exercises ........................................................................ 161
Strongman Training..................................................................................................... 165
Strongman Benefits..................................................................................................... 166
Strongman Common Exercises .................................................................................. 168
Odd Objects................................................................................................................ 169
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Odd Object Benefitss ................................................................................................. 170
Odd Object COG Study............................................................................................. 171
Odd Object Common Exercises................................................................................ 175
Odd Object Implementss........................................................................................... 176
Odd Object - The Switch............................................................................................ 177
Odd Object - Gametime ........................................................................................... 178
Kettlebells.................................................................................................................... 180
Kettlebell Benefits........................................................................................................ 181
Kettlebell Common Exercises..................................................................................... 181
Grip Strength ............................................................................................................... 183
Grip Strength Benefits ................................................................................................. 185
Grip Strength Sport Specificity.................................................................................... 186
Grip Strength Case Studies......................................................................................... 188
Grip Strength Common Exercises .............................................................................. 190
Grip Strength Programs .............................................................................................. 195
Bodyweight Training ................................................................................................... 203
Bodyweight Training Benefits ..................................................................................... 203
Bodyweight Training - Common Exercises................................................................. 206
Partner Assisted Bodyweight Training ........................................................................ 207
Partner Assisted Bodyweight Training Benefits .......................................................... 208
Partner Assisted Bodyweight Training - Common Exercises...................................... 208
Manual Resistance Training........................................................................................ 211
Manual Resistance Training Benefits.......................................................................... 212
Manual Resistance Training - Common Exercises..................................................... 213
SECTION III: THE CHAOS THEORY
Chapter 6
What is Chaos? ........................................................................................................... 216
Isolation Becomes Integration ................................................................................... 218
Conventional vs. Non-Convention ............................................................................ 226
The Diesel Method ...................................................................................................... 228
Movement Under Tension .......................................................................................... 228
Extension of the Movement ....................................................................................... 229
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Extension of the Movement Categories.................................................................... 231
Extension of the Movement Examples....................................................................... 239
Instability Training........................................................................................................ 242
Ground Based Instability............................................................................................. 248
Chapter 7 – The Chaos Training System
The Chaos Training System......................................................................................... 254
Chaos Benefits ............................................................................................................ 255
How to Create a Chaos Exercise............................................................................... 259
Where to Put Chaos Exercises.................................................................................... 261
Chapter 8 – The Considerations
Training Considerations .............................................................................................. 263
Unilateral Training........................................................................................................ 264
Contralateral Training Effects..................................................................................... 265
Co-contraction ........................................................................................................... 267
Serape Effect .............................................................................................................. 271
Vibration Training ........................................................................................................ 282
Muscle Raking............................................................................................................. 286
Ground Based Training with Free Weights................................................................. 294
Integrated Movement................................................................................................ 295
Train with Odd Objects............................................................................................... 296
Train Explosively........................................................................................................... 299
The Shock Principles.................................................................................................... 300
Train Grip Strength ...................................................................................................... 308
The Diesel Method ...................................................................................................... 309
Train for Balance......................................................................................................... 311
Reverse Movements ................................................................................................... 315
Chaos Training ............................................................................................................ 324
Increase Work Capacity ............................................................................................ 324
Increase Mental Capacity ......................................................................................... 325
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Chapter 9
The Kinetic Chain........................................................................................................ 332
The Progression Model................................................................................................ 338
Mobility vs. Stability ..................................................................................................... 346
Assessments................................................................................................................. 355
SECTION IV: THE WORKOUTS
Chapter 10
Warm-ups .................................................................................................................... 361
The Workouts............................................................................................................... 368
Sample Conjugate Program...................................................................................... 369
Sample Undulating Periodization Program ............................................................... 374
Sample EDT Program .................................................................................................. 384
SECTION V: THE BONUS SECTION
Bonus 1: Strength Continuum Graph......................................................................... 388
James Smith – PowerDevelopmentInc.com
Bonus 2: How to Stabilize the Neck During Heavy Lifts ............................................ 390
Jim Smith, CSCS – DieselCrew.com
Bonus 3: The Secret of the Double Breath................................................................. 393
Jim Smith, CSCS – DieselCrew.com
Bonus 4: The Revolutionary Double Foam Rolling Technique.................................. 400
Jim Smith, CSCS – DieselCrew.com
Bonus 5: Core Statics III ............................................................................................. 418
Jim Smith, CSCS – DieselCrew.com
Bonus 6: Youth Strength Training ............................................................................... 442
Zach Even-Esh – UndergroundStrengthCoach.com
Bonus 7: Audio Interview – Fat Loss Secrets
Alwyn Cosgrove – AlwynCosgrove.com – (accompanying CD)
Bonus 8: Audio Interview – How to Get Jacked
Jason Ferruggia – RenegadeTraining.com – (accompanying CD)
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SECTION VI: THE EXERCISE INDEX
Horizontal Push / Pull
The Chaos Factor........................................................................................................ 468
Force Vectors.............................................................................................................. 468
Chaos Rope Series
Rope Flyes ................................................................................................................... 473
Unilateral Rope Roll-Outs............................................................................................ 474
Bilateral Rope Roll-Outs .............................................................................................. 475
Rope Rows................................................................................................................... 476
Rope Drop-ins.............................................................................................................. 477
Rope Cyclones............................................................................................................ 478
Smitty Chaos Series
The Setup..................................................................................................................... 480
Bridging........................................................................................................................ 483
Rows............................................................................................................................. 484
1 Leg Rows .................................................................................................................. 486
Alternating Rows ......................................................................................................... 487
1 Leg Alternating Rows ............................................................................................... 488
Retractions .................................................................................................................. 489
Pop-Ups ....................................................................................................................... 490
Chaos Band Series
Protractions – Level 1 .................................................................................................. 495
Protractions – Level 2 .................................................................................................. 496
Protractions – Level 3 .................................................................................................. 497
Retractions .................................................................................................................. 498
Push-Ups – Level 1 ....................................................................................................... 499
Push-Ups – Level 2 ....................................................................................................... 499
Push-Ups – Level 3 ....................................................................................................... 500
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Push-Ups – Level 4 ....................................................................................................... 501
Push-Ups – Level 5 ....................................................................................................... 502
Dowel Rod Push-Ups................................................................................................... 503
Pinch Push-ups ............................................................................................................ 503
Ripper Push-Ups........................................................................................................... 504
Side Rows - AR............................................................................................................. 506
The TNT Series
TNT Barbell Bench Press............................................................................................... 510
TNT Incline DB Bench Press ......................................................................................... 511
TNT Bent Over Rows .................................................................................................... 512
Various Exercises
Knitting Needles.......................................................................................................... 514
Standing Squat Rows.................................................................................................. 519
Chaos Supine Rows .................................................................................................... 520
Chaos Bent Over Rows............................................................................................... 521
Tire Grappling.............................................................................................................. 522
Chaos Bridging Series
CBS Side Pulls – Level 1 ............................................................................................... 526
CBS Side Pulls – Level 2 ............................................................................................... 527
CBS Side Pulls – Level 3 ............................................................................................... 527
CBS Side Presses.......................................................................................................... 528
CBS Side Snatches ...................................................................................................... 529
Back Extension / Row Combo 1................................................................................. 530
Back Extension / Row Combo 2................................................................................. 531
Back Extension / Row Combo 3................................................................................. 532
Back Extension / DB Shoulder Press............................................................................ 533
Back Extension / Forward Laterals ............................................................................. 534
Back Extension / Posterior Flyes.................................................................................. 535
Back Extension / Rippers............................................................................................. 536
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Vertical Push / Pull
Chaos Pull-Up Series
Grip Specific Components......................................................................................... 540
Climbing Hold Pull-Ups................................................................................................ 541
CPS Forward Jumps .................................................................................................... 542
CPS Lateral Jumps (LJ)................................................................................................ 543
CPS Partner Pushes – Forward.................................................................................... 546
CPS Partner Pushes - Backward ................................................................................. 547
CPS Partner Pushes - Diagonal................................................................................... 548
CPS Band Rippers........................................................................................................ 549
CPS Band DB Rippers .................................................................................................. 551
CPS Band Anchored- Alternate Setup ...................................................................... 554
MMA Guard Pull-Ups................................................................................................... 555
Kettlebell Pull-Ups........................................................................................................ 556
Jungle Gym................................................................................................................. 557
Chaos Press Series
CPrS Yoke Press ........................................................................................................... 561
CPrS Split Stance Military Press ................................................................................... 562
CPrS Double Band Explosions..................................................................................... 563
CPrS Single Band Explosions ....................................................................................... 564
CPrS Unilateral DB Press .............................................................................................. 565
CPrS TNT Press .............................................................................................................. 566
CPrS TNT to OH Walking.............................................................................................. 567
CPrS Fulcrum Pressing ................................................................................................. 568
CPrS Kneeling Sandbag Pressing ............................................................................... 569
Hip Dominant
Dynamic Hip Warm Up (DHW) ................................................................................... 573
DHW Quad Extensions ................................................................................................ 575
DHW Tin Man Flexors ................................................................................................... 576
DHW Hip Flexors 1........................................................................................................ 578
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DHW Hip Flexors 2........................................................................................................ 579
DHW Tin Man Extensors............................................................................................... 580
DHW Supine Bridging.................................................................................................. 581
DHW Unilateral Supine Bridging ................................................................................. 581
Hip Crawlers ................................................................................................................ 582
Hip Crawlers - AR......................................................................................................... 583
Hip Grapplers - AR ..................................................................................................... 584
Grappling Situps.......................................................................................................... 585
Stiff Legged Stone Lifts................................................................................................ 587
Cradle Lifts................................................................................................................... 588
Wrist Roller Roll-Outs.................................................................................................... 589
Sumo Stance / Snatch Grip Snatches ....................................................................... 590
Keg Pullthroughs ......................................................................................................... 591
Sandbag Pullthroughs ................................................................................................ 592
Sandbag Pullthroughs / High Pull Combo................................................................. 593
Chaos Kettlebell Series
Power Bombs .............................................................................................................. 595
MDP – Angle 1… ......................................................................................................... 597
MDP – Angle 2............................................................................................................. 598
MDP – Angle 3............................................................................................................. 599
MDP – Angle 4............................................................................................................. 600
Kettlebell Assaults........................................................................................................ 601
Quad Dominant
Bilateral Band Squats.................................................................................................. 603
Unilateral Band Squats................................................................................................ 604
Overhead Lunges....................................................................................................... 605
Partner Assisted Bodyweight Lunges ......................................................................... 606
Kettlebell Lunges......................................................................................................... 606
Chain Lunges .............................................................................................................. 606
Lunge Rippers – Angle 1............................................................................................. 607
Lunge Rippers – Angle 2............................................................................................. 607
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Lunge Rippers – Angle 3............................................................................................. 607
Overhead Drop Shots................................................................................................. 608
TNT Front Squats .......................................................................................................... 609
TNT Zercher Squats (with M T).................................................................................... 609
Tire Front Squats .......................................................................................................... 610
Tire Jammers ............................................................................................................... 610
Odd Object Front Squats ........................................................................................... 611
Odd Object Shoulder Squats ..................................................................................... 612
Chaos Bulgarian Split Squats...................................................................................... 613
KB Kip Ups.................................................................................................................... 614
Chaos Donkey Kicks ................................................................................................... 615
COT Jumps .................................................................................................................. 617
GPP
Sandbag Rippers ........................................................................................................ 622
Fulcrum Sled Pushing .................................................................................................. 624
Fulcrum Sled Pulling .................................................................................................... 626
Kettlebell Sled Pulls...................................................................................................... 627
Keg Sled Cleans.......................................................................................................... 628
Sandbag Sled Cleans................................................................................................. 629
Sled Dragging Band Rippers ...................................................................................... 630
Sled Dragging Rope Rippers ...................................................................................... 630
Sled Dragging Rippers with Sandbag........................................................................ 631
Tire Flipping.................................................................................................................. 632
Tire Flipping / Sled Dragging Combo ........................................................................ 632
Bear Crawling – Upper - AR........................................................................................ 633
Bear Crawling – Lower - AR........................................................................................ 634
Bear Crawling – Upper / Lower - AR .......................................................................... 635
Bear Crawling Rippers ................................................................................................ 637
TNT Zercher Walks........................................................................................................ 638
Sandbag Clean Get-Ups............................................................................................ 639
Sandbag Shoulder Get-Ups ....................................................................................... 640
Sandbag Overhead Get-Ups..................................................................................... 641
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Chaos Grip Series
Wrist Rolling Sled Dragging......................................................................................... 643
Around the Worlds ...................................................................................................... 644
Horne Plank - Chains................................................................................................... 645
Horne Planks - Bands .................................................................................................. 646
Rolling Thunder Side Pulls - AR.................................................................................... 647
Blockweight Tossing .................................................................................................... 648
One Hand Sledgehammer Walking .......................................................................... 649
Chaos Core Series
Rocky’s ........................................................................................................................ 651
Rocky Rippers.............................................................................................................. 652
Janda Sit-ups............................................................................................................... 653
Decline Situp Rippers .................................................................................................. 654
Tire Rotations ............................................................................................................... 656
Rotational Tire Sled Dragging..................................................................................... 657
Kettlebell Rotations..................................................................................................... 659
Seated Sandbag Rotations........................................................................................ 661
KB Sit-Ups ..................................................................................................................... 662
KB OH Sit-Ups............................................................................................................... 663
Chaos Sit-Ups .............................................................................................................. 664
Rotational Sandbag Rippers ...................................................................................... 665
Quadruped Thoracic Rotations ................................................................................. 666
Chaos Shock Series
Shock - Kettlebell Backward Throws .......................................................................... 668
Shock - Sandbags Rotational Throws......................................................................... 670
Shock - Sandbags Seated Rotational Throws ........................................................... 672
Shock - Sandbags Backward Throws......................................................................... 673
Shock - Sandbags Drop Squats – Version 1............................................................... 674
Shock – Sled Dragging with Rotational Sandbag Throws........................................ 675
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SECTION VII: THE EXPANSION PAKS
EXPANSION PAKS
Expansion Pak 1 Place Holder.................................................................................... 676
Expansion Pak 2 Place Holder.................................................................................... 677
Expansion Pak 3 Place Holder.................................................................................... 678
Expansion Pak 4 Place Holder.................................................................................... 679
Expansion Pak 5 Place Holder.................................................................................... 680
SECTION VIII: THE CONCLUSION
Conclusion
Conclusion .................................................................................................................. 681
About the Author........................................................................................................ 683
Other Diesel Products ................................................................................................. 683
References .................................................................................................................. 684
Index............................................................................................................................ 687
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“Inward calm cannot be maintained unless physical strength isconstantly and intelligently replenished. “
- Buddha
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Foreword
It’s often said that, “A great coach doesn’t see an athlete for what they are now, but as
what they can become in the future.”
Following that mantra, Jim Smith is a great coach.
It’s one thing to understand the human body; its intricacies, how to train it appropriately,
the science of training, etc.
But there’s also another side – one less talked about in the scientific community, but
one that’s no less important. It’s the art of training, and any great coach you talk to
knows of its importance.
Jim Smith has made a living perfecting the art of coaching, and “Chaos Training” is his
masterpiece.
Jim has studied the best in the industry, learning the craft and figuring out the optimal
ways to train the human body. But, unlike many others, Jim is more creative and
innovative than the common coach. He utilizes the core principles, but then takes
them to the Nth degree.
Chaos Training takes the science of training, infuses Jim’s creative concepts, and does
what many coaches fail to do – he makes training fun again.
Whether you’re a coach who wants to take your athletes to the next level, or simply a
dedicated weight trainer that wants to improve your performance in the gym, Chaos
Training will not only get you there – but you’ll enjoy the ride as well.
Mike Robertson, M.S., C.S.C.S., U.S.A.W.
President, Robertson Training Systems
www.robertsontrainingsystems.com
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Preface
“Chaos Theory”as demonstrated by Edward Lorenz in 1960, suggests that as a small
random change is introduced into a system, it causes a ripple effect that can
overwhelm and change the long term behavior of the system. Henri Poincare further
determined that unless these initial changes could be defined and measured, the
outcome or deviation caused by these ripples could never be predicted.
Sport, by nature, is also dictated moment to moment, by randomness and the athlete’s
reaction to this randomness. A small change in play, a step too late, a push from the
side can all radically change the ongoing sequence of events. The athlete must
intuitively react and then make decisions in a split second.
Subsequently, the athlete’s performance is determined by their ability to overcome
these unanticipated stimuli and is dependent upon their current level of adaptation
acquired from their strength, skill and cognitive training means.
The only constant is that of the effort of the athlete and of the unpredictability of the
reactions the athlete will have to make in order to perform and execute.
When we first acknowledge the complexity of sport we can then start the preparation of
our athletes for its demands. Our goal is to create adaptations that will have the most
potential transfer to their respective sport(s.)
The majority of strength training means by which we build and develop strength and
speed have, up to this point, been limited to stationary movement patterns that are
linear and predictable in nature. Adding general specific exercises that potentially
address the adaptations required to randomly execute full range movements will
compliment your current foundational strength training strategies. If we can strengthen
the athlete in response to random stimuli we will be able to further bridge the gap
between our strength training adaptations and sports performance.
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Tom Myslinki’s thesis, The Development of the Russian Conjugate Sequence System,
in discussing Verkhoshansky and the “Criterion of SPP” states, “For example, sports
played in a non-programmable environment, require explosive reactive-ballistic
muscular tension with definite multi-planar movement patterns. Solely installing an
Olympic lifting program, or a vertical plyometrics program, improves the vertical
component. However, this ignores the other directions of actions and their
corresponding muscle development since these sports also contain a large horizontal
and lateral component.”
The goal of the Chaos Training Manual is to address this requirement.
Jim Smith, CSCS
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Dedication
This manual is dedicated to all athletes.
Those who greatly influenced the creation of this manual are:
Alwyn Cosgrovealwyncosgrove.com – for his courage
Jedd Johnsondieselcrew.com - for his never say die attitude
Eric Cresseyericcressey.com – for his willingness to challenge conventional thought
Mike Robertsonrobertsontrainingsystems.com – for his dedication to others
James Smithpowerdevelopmentinc.com – for his insight and patience
Jim Wendlerelitefts.com - for his relentless pursuit of the true meaning of life
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Also dedicated to my girlskelly, ashley, maddie, emma
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cha os [key-os]
–noun
1. a state of utter confusion or disorder; a total lack of
organization or order. (1, Websites)
2. any confused, disorderly mass: a chaos of meaningless
phrases. (1, Websites)
3. the infinity of space or formless matter supposed to have
preceded the existence of the ordered universe. (1, Websites)
4. a reactive means by which potential cumulative improvements
in strength, reactivity, kinetic coordination and cognitive response
can be attained and produced by non-linear, random stimuli in a
progressive training environment where adaptations are achieved by
overcoming a destabilization of the kinetic chain, generating a
potential reactive “shock” expression and improving the athlete’s
ability to generate and absorb force.
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“We do not rise to the level of our expectations; we fall to the level ofour training.”
- Achilochus
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SECTION IThe Foundation
Chaos Training Manual
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The Evolution of Chuck Norris
Let me ask you a question.
When you think about 7 time world karate champion Chuck Norris –
what powerful image comes to mind? Was it the shredded Chuck
from Way of the Dragon - where he fought and ultimately gets
choked out by Bruce Lee?
Was this the image that came to mind?
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Or was it this image?
Total Gym Hunk! Where’s Christy?
As a whole, our society treasures the quick fix, the quick solution.
Well let me tell you right now – there is no easy solution when it
comes to training athletes and building strength.
The Total Gym is a prime example of society seeking the easy fix.
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Even our boy Chuck Norris has progressed from:
Bruce Lee Total Gym
Now, I don’t mean to pick on Chuck, but my point is, you must get
out of the mindset that machines (open kinetic chain exercises or
OKCE) and quick fixes will get you where you want to go, regardless
if you are an elite athlete or you are a fitness professional.
The goal of this manual is sport specific athletic development, so
you won’t find any discussions about machines from this point on –
but I wanted to level set you here at the beginning of the manual.
“Hard work ain't so easy, strength training is just plain old hard work
and it ain't easy.”
- Mike Berry
Even though the Total Gym is what is wrong with this country, there
is a movement - a movement to bring Chuck’s mojo back! Back to
the days of his martial arts glory! This movement is small but has
been documented widely on the Internet.
What am I talking about?
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I am talking about a list describing Chuck Norris’ prowess, his great
strength, his ultimate and absolute power. If we are successful
documenting these strengths we will ensure that no one will ever
forget… .never forget again.
Here are some of my favorites from this ever-growing list.
The Little Known Facts about Chuck Norris
1. Anyone can piss on the floor; Chuck Norris can shit on the
ceiling.
2. When Chuck Norris gives you the finger, he's telling you how
many seconds you have left to live.
3. The quickest way to a man's heart is with Chuck Norris's fist.
4. The chief export of Chuck Norris is pain.
After that quick laugh, let’s get back to my point. Get off the
machines and get on your feet. We must get back to lifting weights!
If you see a strength coach using anything close to a Total Gym –
punch him in the face.
Let’s check out one of the original iron men.
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The Evolution of Jim Thorpe
In the early 1900’s there was a young
man who, without an athletic
background or any type of strength
training – unknowingly began his quest
to become one of the most versatile
athletes of his time. Participating in
many different sports including track
and field, baseball and football, this
troubled youth went on to became a football All-American and the
1912 Olympic gold medalist in the
pentathlon and the decathlon.
This man was Jim Thorpe
Genetically gifted? Definitely? But
how did Thorpe seemingly excel as soon
as he put on his first pair of cleats?
What few people know about Jim is that he worked on a farm during
his entire childhood. This is bust ass work for anyone; especially
back in the day when they didn’t have the fancy equipment we have
now.
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You can just see Jim pitch forking some hay, taking never ending
buckets of water out to the livestock or maybe even see him building
a rock fence down around the border of the farm. Over the years
and before his athletic career even started, Jim was laying his
strength foundation on the farm everyday.
To build this high level of strength, Jim didn’t have fancy equipment.
No Olympic bars, no spandex shorts, no chalk, no bench press, no
med balls, not even a cell phone to talk on in between sets. So
what tools did he have?
Well, think about it, he had natural stones, hay bales and buckets of
water. Sound familiar?
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You’re right!
These implements do look familiar! Odd objects maybe? Of
course! Imagine Jim throwing these things around for years as a
youth?
Well, we’ve certainly evolved since then, or have we?
The Evolution of Odd Objects
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With the emergence of odd object and strongman protocols being
implemented into strength programs – we have come full circle.
So there you have it – Jim endured tough, ass-busting hard work
day in and day out. That, along with superior genetics, was the
reason he could dominate in all of his strength endeavors with little
to no experience.
Do you think Jim Thorpe thought to himself,
“I need to get my 3 sets of leg extensions
in before the end of my workout, or I’ll
loose my teardrop!” or “Man, those cable
crunches really busted me up!?”
That is hilarious.
Farm work is heavy, randomly loaded
movements that are ground based and
occur in multiple planes!
This should be the criteria for all exercises
included in good strength programs.
Implementing these types of exercises into your routine will ensure
functional adaptations for your athletes. When choosing exercises
for your programs, you must ensure functional adaptations, i.e. the
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ones that will provide us with the most potential carryover to athletic
performance.
What is sport? At its simplest, it can be described as random
expressions of speed, power and agility. The random component in
this definition we will define as Chaos. Chaotic movements
incorporated into strength training sessions will amplify our abilities
to functionally adapt to these stimuli.
Before we begin to understand why Chaos must be integrated into
strength programs, we must first establish certain known factors that
will form the basis of our knowledge as we move toward developing
more complex thoughts.
We will now discuss:
§ planes of movement
§ athletic movement patterns
§ how to load and express power through these movement
patterns
§ how these movement patterns can be classified as they
pertain to an individual’s sport
§ how loading these movement patterns is accomplished within
different strength training protocols, and
§ an overview of different strength training protocols.
Let’s get started.
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Planes of MovementJoint articulations within the three planes of movement can be
defined and characterized as follows:Plane Axis Movements / Articulations
Sagittal Medial-Lateral Flexion / Extension
Dorsiflexion / Plantar Flexion
Anterior / Posterior Pelvic Tilt
Frontal (Coronal) Anterior-Posterior Abduction / Adduction
Lateral Flexion / Lateral Tilt
Inversion / Eversion
Transverse Longitudinal Internal / External Rotation
Pronation / Supination
Horizontal Abduction /
Adduction
(4, Websites)
A concept we will elaborate on in more detail later, is Movement
Under Tension or M T.
T is defined as externally loading the athlete as
they move across a distance, from point A to point B.
Adaptations derived from dynamically (or
progressively) loading the athlete include increasing
their ability to absorb force, regulate breathing,
stabilize dynamically and demonstrate mental
toughness. The athlete can be loaded unilaterally,
bilaterally, progressively or randomly. Some examples include;
accelerated or decelerated band training, sled dragging, sandbag
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walking, general GPP work, yoke walking, overhead lockout walks
and so on.
Movement Patterns
“… the entire movement pattern, rather than the strength of single
muscles or the movement of single joints, must be the primary
training objective.” (22, Publications, Zatsiorsky)
As we start to analyze athletic movement patterns we must be very
aware of complex movements, i.e. a combination of one or more
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movement patterns performed in sequence which can be
progressed toward random execution.
We will also look at the importance of reverse movement patterns
and why they must be considered if we hope to ensure balance of
musculature, neural efficiency and optimal power potential.
We will start by explicitly stating the most basic of movement
patterns and then try to analyze them in greater detail.
Basic Movement Patterns
§ horizontal push / pull
§ vertical push / pull
§ quad dominant
§ hip dominant
Horizontal and vertical push / pull movements can be easily
determined, so it then becomes an issue of how we distinguish
the difference between quad dominant and hip dominant
movements.
These are two movement patterns that cause the greatest
confusion for strength coaches.
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Ian King loosely defines quad dominant / hip dominant
movements as:
“Remember, my definition of quad dominant is any leg
exercise where the trunk is relatively vertical (i.e. neutral or
slightly bent, but not exceeding roughly 45 degrees flexion.)
Here's the formula I use to decide whether an exercise is hip
or quad dominant. Any lower body exercise where the trunk
remains at or above 45 degrees of flexion, I loosely call a quad
dominant exercise. The squat is a good example of this. Any
leg exercise where the trunk is flexed greater than 45 degrees
I loosely call a hip-dominant exercise. The deadlift would be
an example. “(6, Articles, King)
This is pretty straight forward and it makes sense!
With Ian’s direct influence and some discussions with James Smith
(powerdevelopmentinc.com), I have taken both of their examinations
of movement patterns and have since adapted, consolidated and
added some of my own interpretations.
Remember, the goal of trying to classify these functional movements
is to identify which ones are important and will provide the most
potential carryover to your athlete’s individual sports. These
functional movement patterns are identified, prioritized, reviewed
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and documented in the athlete’s needs analysis. They are then
refined as the competition year progresses, as the athlete’s
strengths and weaknesses are developed and as goals are
redefined. Subsequently, this will allow us to prioritize their use
within their strength training model.
Here is my take on how to examine and categorize athletic
movement patterns, with the hopes of making them simple and easy
to understand.
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Athletic Movement Patterns Exercise ExamplesUpper Body(Unilateral / Bilateral)
Horizontal Pull, Horizontal Push Bent Over Rows, Sandbag Floor
Press, Push-Ups, Face Pulls
Vertical Pull, Vertical Push Pull-Ups, Military Press, Shrugs,
Power Shrugs, DB Press
Lower BodyExtension (Bilateral / Unilateral)
Double X – Knee / Hip Extension Powerlifting Squat, Lunges,
Deadlifts
Triple X – Ankle / Knee / Hip Extension Power Cleans, High Bar Squats,
Olympic Lift Variations
Quad X – Ankle / Knee / Hip / Shoulder (Flexion) Throws; Med Balls, KBs,
Sandbags, Dumbbells, Thrusters
Torso Loaded (Bilateral / Unilateral)
Hip Flexion / Trunk Weighted Sit-ups
Hip Extension / Trunk Good Mornings, Back Extensions,
Romanian Deadlifts
Lateral Flexion Saxon Bends, Side Bends
Torso Rotations (Transverse, Horizontal) Throws; Med Balls, KBs,
Sandbags, Dumbbells, Thrusters
Knee Flexion / Hip Extension Glute-Ham Raise (GHR)
Trunk Loaded (Bilateral / Unilateral)
Hip Flexion Hanging Leg Lifts
Hip Extension Reverse Hyperextensions
Knee Flexion Band / Med Ball Leg Curls
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You can see that when we start breaking down these movement
patterns, exercises can be identified to target the primary
musculature involved in these movements and the speed at which
the movements can occur. It is this attention to detail in the needs
analysis that will pay big dividends in your athletes’ success.
But, for the purpose and simplicity of the exercise index in this
manual, we will stick with the broader, more general categories for
movement patterns, as defined by Ian King.
Horizontal Push / Pull
Vertical Push / Pull
Quad Dominant
Hip Dominant
NOTE:
Explicit understanding of the term torso rotation is required before
we proceed. It is true that the summation of specific kinetic
segment articulations create torso rotation (similar to many sport
specific movements like throwing, batting or punching) but attention
must be paid to which segments transfer the power and which
segments amplify the power. See Assessments for additional
information.
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Stay Neutral
What is neutral?
This is neutral! Check out this Chinese lifter’s back – specifically the
lower lumbar and thoraco-lumbar regions. Straight as an arrow!
Neutral means braced and locked into a fixed lumbar position. If
you focus on remaining neutral under load (with coordinated
bracing) you will have the greatest potential to remain injury-free
AND the greatest potential to transfer and express optimal power.
When you allow your athletes to move out of this optimal neutral
position, you will be making a big mistake. A back injury (end plate
fracture, bulged discs) can occur acutely or through repetitive
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stresses accumulated through non-optimal patterning while the
athlete is under tension. A non-optimal position would include
rounding your back during a pulling movement or creating lumbar
spine rotation during rotational movements. The goal is to always
focus on quality form over quantity of volume!
Stuart McGill states that when analyzing rotational movements the
lower lumbar must remain fixed and stable, with rotation achieved
across the thoracic spine. If rotation creating torque across L-spine
vertebrae is promoted, this destabilization will most likely predispose
the athlete to injury.
During strength training sessions, grooving proper form through
bracing and maintaining a neutral spine can be controlled to some
extent. With the nature of athletics, however this can never be
guaranteed on the field of play.
That is why strongman and odd object protocols have regained
popularity recently because of their non-optimal and random loading
of the athlete. In addition to training heavy linear movements,
incorporation of some non-conventional training means will provide
more functional carryover and less likelihood of injury. More on this
topic later.
But remember, sport is not done under heavy load, but rather with
random expressions of power, which means the forces that need to
be overcome and controlled (stabilized) are substantial.
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Forces, Mobility and Rotation
Let’s elaborate on rotational movement mechanics.
In this example we will analyze one of the most extreme rotational
movements found in sport; batting in baseball. Do you think an elite
baseball player is creating lumbar spine rotation during their swing?
The answer should be NO!
That is a misconception! Frame by frame
analysis of a baseball swing actually shows
the lumbar spine remains in neutral!
Imagine creating a box whose corners are
both shoulders and the lumbo-pelvic hip
complex (pelvic girdle.) Your goal is to not
distort the bottom of the box and maintain
right angles as movement is initiated and
executed.
Rotational forces are then increasingly amplified and translated from
the ground sequentially through the kinetic chain and out through
the terminal endpoint.
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For our batting example, this means the force amplifies as it moves
from the feet and ankles, through the larger segments; knees, thighs
and hips - of the kinetic chain. As the forces are translated across a
neutral lumbar spine its final boost comes from rotation of a mobile
thoracic spine, shoulders and finally the hands – the endpoint of the
kinetic chain.
A mobile thoracic spine? This is an important distinction. If the
upper back and shoulders (scapulae) are NOT mobile, the
translation of forces will be distributed to kinetic segments above
and below the thoracic segment. We will then be back to creating
rotation and torque on the joints that require stability, i.e. the
cervical and lumbar regions of the spine. Over time an injury will
most likely occur.
What does a rotational movement emphasizing mobility of the upper
thoracic spine region and stability of the lower lumbar spine region
look like?
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Olympic weightlifter demonstrating rotation through the thoracic
spine region while maintaining neutral lumbar spine
Let’s look at two quick scenarios.
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In these examples, velocity refers to the velocity within the vertebral
joints.
Definition:
Power = Strength x Speed
Power = F(orce) x V(elocity)
Power Weightlifters = High Force x Low Velocity
Injuries = very few back injuries.
Power Gymnastics = High Force x High Velocity
Injuries = many!
Because of their complexity, special attention should be spent
teaching the progression of rotational movements.
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Rotational Movement Progression
Here is how I break down introducing rotational movements for
athletes. A step-wise progression will ensure proficiency of
movement and assist in reducing the likelihood of injuries.
Stage 1: Core Statics
Forcing stabilization by prevention of a rotational movement.
Check out my Core Statics 1 and II articles on the Diesel site and
Core Statics III – at the end of this manual. Core Statics engage the
athlete isometrically utilizing their bodyweight (e.g. isometric back
extension), with an external load (e.g. bridging with a weight vest) or
against elastic resistance. If we promote and develop stability, we
can now have a foundation to express power.
Within the Core Statics stage we can further categorize basic to
advanced levels of difficulty.
Level 1: Core Static Stationary - elastically loading the athlete while
they are stationary. An example would include providing elastic
tension perpendicularly across the athlete (forcing active prevention
of torso rotation) while in an athletic position, e.g. Side Shuffles.
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Core Statics – Side Shuffles
Excerpted from Core Statics I
Level 2: Core Static Stationary Active Interaction – elastically
loading the athlete while they are stationary and forcing them to
verbally interact with their partner or coach. Proper execution of a
core static exercise requires the athlete to create intra-abdominal
pressure and bracing of the abdominals to stabilize the torso
throughout the movement. When doing this type of activity the
athlete typically holds their breath. But, as they advance to Level 2
this will no longer be an option. Learning how to brace while
breathing and talking becomes invaluable. This is a more functional
adaptation! Talking while bracing is not an easy task. So we must
train it to improve proficiency.
Level 3: Core Static in Motion – progressively loading the athlete
with an elastic band, as they move in multiple planes, e.g. walking
lunges
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Core Statics – One Arm Overhead Lunges
Excerpted from Core Statics II
Level 4: Core Static in Motion Active Interaction – same as Level 3
as above, but now we force the athlete, once again, to interact with
someone. Through this interaction the movement becomes
secondary as it should become, just like game time!
After demonstrating skilled execution and increased muscular
endurance of the torso stabilizers, advance to Stage 2.
Stage 2: Torso in Motion – Lower Body Fixed
Rotation only utilizing the upper extremities; shoulders leading hips.
When the athlete can demonstrate stabilization, bracing and
movement mechanic proficiency – advance to Stage 3.
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Stage 3: Torso in Motion – Lower Body in Motion
Movement once again in the transverse plane, but now the
shoulders lead the hips, hips lead the knees and knees lead the
ankles. Stage 3 will begin building upon the techniques learned
during Stages 1 and 2. Movement patterns include:
§ horizontal adduction
§ horizontal abduction
§ transverse movement low to high
§ transverse movement high to low
Stage 4: Cognitive Training
Random visual or verbal (direct or indirect) cues dictating movement.
Direct Cues would include:
Direct cues assign (visually or verbally) specific movements for the
athlete to complete; rotate left, rotate right, traverse rotation upward
or traverse rotation downward. The strength coach would either
point toward a direction or call out the specified movement for the
athletes to complete.
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Indirect cues would include:
§ Verbal task - providing a verbal task that requires
interpretation; e.g., a math problem. An odd answer would
force the athlete left; an even answer would force the athlete
right. These sets of “rules” are predetermined before the
activity. The goal is to reduce the athlete’s time to react.
Asking them to throw a medicine ball left or right depending
upon the answer to your question should be done as quickly
as possible after the question is asked.
Cognitive training improves mental acuity, situational interpretation
skills and proactive thinking, also see Increase Mental Capacity. It
is highly overlooked by strength coaches, even though it works
toward bridging the gap between the skills coach and themselves.
Both are a part of the same team with the same goal.
Now, it is not enough to stay neutral. We must also engage proper
breathing patterns and a technique called bracing.
Bracing
We know that forcibly pushing our abdominals out along with proper
breathing techniques can create intra-abdominal pressure. This will
engage the lateral hoop tendons of our rectus abdominus (RA)
contracting to stabilize the lower lumbar region. The RA along with
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the internal and external obliques (IO/EO), the quadratus lomborum
(QL) and the erectors (spinae and longissimus) will work together to
keep the spine safe.
Intra-abdominal pressure
Intra-abdominal pressure (blue area), along with the engagement of
the torso stabilizers, i.e. musculature of the abdominals (TA, RA,
IO/EO), spinal erectors and lats coordinate to stiffen and stabilize
the torso under load.
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Muscles Involved in Torso BracingBasic Anterior Anatomy
Bracing – BackBasic Posterior Anatomy
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Obviously, this is a very basic overview of the muscles involved in
bracing the torso – but these are the big hitters. Notice the “X”
directly in the middle of the abdomen. That is to represent the
pennation and orientation (origins and insertions) of the internal and
external obliques and how they align and act in a crossing fashion.
Let’s discuss a quick bracing example.
How can we instill bracing proficiency for our athletes outside of the
typical verbal cues of “Abs out!” or “Push out against the belt!?”
One quick and easy way to teach an athlete how to brace is the
utilization of an elastic band with compound movements. In the
example below, the athlete is performing rack pulls. To ensure
proper bracing mechanics an elastic band is tightly cinched around
their abdominals. Throughout the duration of the exercise the
athlete will try to keep tension on the band and stretch it as far a
possible. If the band becomes slack during the movement, verbal
cues will be given to the athlete to re-engage bracing.
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Rack Pull - Bracing Drill
The athlete has elastic band
cinched around their abdomen.
Before initiating movement
the athlete will create intra-
abdominal pressure with patterned
breathing and bracing mechanics to
initiate a stretch in the band.
The band should remain stretched
throughout the execution of the
exercise.
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As we have seen, bracing proficiency is directly dependent upon
how efficiently the athlete can synchronously stabilize the engaged
musculature and kinetic segments, regulate their breathing patterns
and create sufficient intra-abdominal pressure to overcome the
intensity of load.
Pertinent to this topic would by a recent EliteFTS Q&A post I
answered.
Question:I’ve had a recent back injury, how can I re-establish lower back health
and stability?
Answer:I would caution against repetitive flexion and extension of the l-spine via
crunches and bridging (assuming you are referring to wrestler/grappling
bridges), depending upon the initial injury this could be exacerbating the
issue.
You goal should be increasing your static musculature endurance of your
erectors, abdominals and trunk.
Make sure hyperextensions are actually back extensions and NOT
hyperextensions. Remove any hyperflexion or hyperextension and stay
in the range of motion that maintains a neutral spine.
For building torso stability:
1. Start incorporating planks and birddogs into your program.
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Progression could look like this:
Level 1: Wall Planks
Level 2: Supermans prone on bench, these are typically done on the
floor, but the first movement moves into hyperextension, by doing them
face down on the bench, you will be able to stay neutral.
Level 3: Prone Planks / Side Planks
Level 4: Birddogs
Level 5: Power Birddogs (with agitation)
Level 6: Bilateral Static Back Extensions (on roman chair, GHR, back
extension)
Level 7: Unilateral Static Back Extensions
Level 8: Core Statics I, II and III
Level 9: OH Lockouts
Level 10: OH Lockout Walks
All positions can be held for 10-20 seconds for multiple sets.
Courtesy of http://www.flickr.com/photos/dehwang
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To see a visual representation of bracing in action, we will now look
at one of the most prolific weightlifters of all time.
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Another trick that helps the athlete stay out of hyperextension and
hyperflexion is to have them raise up onto their forearms while
performing reverse hyperextensions. This 10-20 degree increase in
torso angle puts them in a more advantageous position and won’t
allow the swing arm to pull them into a bad situation.
Breaking down movement patterns and what kinetic segments
(structural and neurological systems) are involved and engaged by
these movements is one thing. But let’s first look at ways to develop
strength, speed and muscle mass within these movement patterns
by detailing different methods of overcoming resistance.
Methods of Strength TrainingSome excerpts from the Building the Ultimate MMA Athlete manual
Limit strength is defined as the amount of musculoskeletal force you
can generate for one all-out effort. If we bring up the athlete’s limit
strength, it will have a direct effect on our athletes’ potential to
generate speed, power and explosiveness. This means we must
spend time training near their one rep max (1RM) or an expression
of maximal effort (ME.) We must also train our athletes to become
more explosive and teach them how to switch on the greatest
amount of motor units (MU) instantly or with great acceleration. This
means speed of movement must be a focus of their training as well.
In training, speed of movement is optimal around 50-75% of the
athlete’s 1RM or an expression of dynamic effort (DE.) Finally, we
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must also develop tendon / ligament density, correct imbalances
and compensations, recover from injuries, increase work capacity
and engage the opposing stabilizing musculature (antagonists and
synergists) to ensure joint health and optimal power potential of our
athletes. This would be an expression of repetitive efforts (RE) or
submaximal efforts (SE.)
So how is this done?
One system for organizing these efforts in your athletes’ training
program is the Russian Conjugate System of Periodization. This
system incorporates all of these efforts (based on a percentage of
the athlete’s 1 RM and tempo) of overcoming resistance; Max
Efforts (ME), Dynamic Efforts (DE), Repetitive Efforts (RE) and
Submaximal Efforts (SE.) The most popular manipulation of the
Russian Conjugate System is the Westside Method. The Westside
Method is a system that was created and popularized by Louie
Simmons, and has become the standard training protocol for
powerlifters all over the world. We will use the Westside System in
our sample conjugate program below.
Efforts within the Conjugate Method can be organized into phases
or training blocks to address the athletes’ specific needs, strengths
and weaknesses, as they relate to the requirements of their sport.
The ME, DE, RE and SE methods represent every possible method
of overcoming resistance, and by organizing their use during our
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training blocks, it will allow us to develop multiple strength traits at
the same time. If needed, we can shift our focus to creating specific
adaptations as the athlete develops and their individual needs
change.
Restoration and conditioning components are typically grouped into
separate additional training sessions categorized as general
physical preparedness or GPP. As we will discuss below under the
Classification of Means section, GPP will provide your athletes with
the conditioning and the ability to express repeated efforts of various
intensities throughout training sessions or in play. It will also assist
their recovery by counterbalancing the negative effects from their
primary training sessions.
Classification of Means (Exercises)
When you break down the movement patterns for your athletes’
sports, exercises (means) can be assigned to address strength
development similar to these movement patterns. The next step
would be to look at the categorization of these means according to
these criteria. This classification, along with considering the
intensity (improving athlete’s motor abilities to express strength),
speed (improving the athlete’s motor abilities to express speed) and
duration of the movement will further provide functional adaptations,
with the hopes of gaining the most potential carryover to their
athletic performance.
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James Smith (8) classifies training means according to the following
three categories:
General (G)
“General means qualify as those which do not directly assist in
perfecting or developing sport skill; but rather, serve to develop
general physical qualities such as general work capacity, muscle
cross-section, increased bone density, connective tissue strength,
flexibility/mobility, etc.”(8, Articles, Smith)
General Specific (GS)
“General Specific means qualify as those which match the energy
system demands (speed of muscle contraction, duration of effort,
etc) of the sport skill and some or all of the active musculature yet
do not match the amplitude and direction of the sport skill.”(8, Articles, Smith)
Specific (SPP)
“Specific means qualify as those which exactly match the amplitude
and direction of the sport skill and, correspondingly, develop the
special work capacity and have a direct effect on the development of
sport skill.”(8, Articles, Smith)
We can further elaborate on the specific classification of means.
SPP or specialized physical preparedness becomes the highly
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specialized skill work and movements specific to your athletes’ sport.
If the athlete is performing the actual sport in practice or during a
skill day, they are performing SPP. Isolation or segmenting sport
skills can also be considered SPP, if the movement is similar in
duration, intensity, speed, direction and mechanics. For example,
hitting the heavy bag (isolation) for a boxer is considered SPP but it
is not the same as sparring or fighting (integration.) There is no one
standing across from you giving you random feedback or acting in
response to your actions. See Pulling It All Together Section.
Specialized Physical Preparation (SPP)Here are a few examples:
Level 1 – Isolated Sport Specific Movement Patterns – Training /
Practice
§ Baseball - batting practice off a tee
§ Wrestling – takedowns, stand-ups, duck-unders
§ Boxing – hitting heavy bag, combination drills, shadow
boxing, footwork drills
Level 2 – Integrated Sport Specific Movement Patterns – Actual
Sport / Practice
§ Baseball – batting with pitcher in practice or in a game
§ Wrestling – rolling live or wrestling in an actual match
§ Boxing – sparring in practice or fighting in an actual match
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If we take these concepts to develop strength in general, general
specific and functional movement patterns and combine these
adaptations with their skill and conditioning training, we will be on
the right track.
GPP
I am sure you’ve heard of GPP or general physical preparedness.
GPP is a means to increase the athlete’s work capacity or
conditioning, target and eliminate weaknesses, improve restoration
by decreasing the effects of DOMS (delayed onset of muscle
soreness.) For example sled dragging, a common GPP means,
introduces concentric only movements. By eliminating the eccentric
phase of a movement, the targeted musculature can be activated
and flushed with blood to increase the removal of metabolic wastes
(lactic acid) caused from intense training sessions, thereby aiding in
recovery.
Mel Siff states that “The GPP is intended to provide balance
physical conditioning in endurance, strength, speed, flexibility and
other basic factor of fitness, … ” and “… may include participation in a
variety of different physical activities which provide low intensity, all-
round conditioning, with little emphasis on specific sporting skills.”(13, Publications, Siff)
General (G) and General Specific (GS) categories can be grouped
under GPP. In fact, unless you are actually playing the sport or
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isolating the skills for the sport, all exercises would be considered G
or GS means.
NOTE:
Agility, mobility, quickness and reactive drills can be substituted for
typical GPP work depending on the current training state,
developmental needs of the athlete or goals of current training
phase.
Here are two specific examples considering the classification of
means for sport. These are two of my responses to questions on
the Elite Q&A forum.
Question 1:
How can we categorize grip strength exercises specifically for
basketball?
Response:
If you want to focus on basketball, a direct approach would include
some of the following exercises:
General Specific Movements
Repetitive wrist flexion – dribbling, shooting
Ulnar / Radial Deviation – passing, receiving
Some Quick GS Exercises: plate wrist curls (dynamic wrist
movement), plate curls (static wrist stabilization), thick wrist roller,
med ball passing / receiving, sledgehammer levering (all angles)
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Reverse Movements / Balance
Hand health and dexterity (and alignment of the carpal bones) is
determined by the balance and flexibility of musculature and the
movements to develop this musculature.
Some Quick GS Exercises: rubber band / rice bucket / outer loop
extensions, reverse wrist curls (dynamic wrist movement), reverse
curls (static wrist stabilization)
Work your way down the kinetic chain and start improving the
stability, tissue quality (extensibility) and strength of the musculature
that crosses the shoulders, elbows and wrists.
Impact Considerations
Impact of the wrist or fingers often occurs while guarding, passing,
shooting or falling.
Traction
Traction with elastic bands is an excellent way to provide relief and
recovery by improving alignment and circulation back to the fingers,
wrists, elbows and shoulders. Traction can be included during the
primary session, extra session or as an addition to your active rest
days.
NOTE: Pay attention to your athlete’s everyday activities: e.g.,
position of hands while driving or long durations of typing.
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Correcting these repetitive, short ROM activities will pay dividends
to maintaining hand health and potential kyphotic posture.
Question 2:
How can I increase my rotational power for boxing?
Response:
Some exercises to be considered when trying to increase your
punching power would include the following:
General
squat, bench, deadlift, power hang clean, one DB power snatch, one
DB power clean and jerk, KB pullthroughs, lunges, alternating split
squats / jumps, pull-ups, face pulls, hyperextentions, GHR, sprints,
box jumps, clubbell swings, sledgehammer slams
General Specific
rotational lunges, band resisted horizontal rotational lunges, odd
object throws – all patterns, sled work, Core Statics, alternating DB
incline press, sledghammer horizontal otational swings, elastic band
punching
Specific
Boxing, Sparring, Heavy bag
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Methods of StrengthTraining Review
Chaos Training Manual
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EFFORT REP SCHEME % OF
1RMGOAL
ME
MAX EFFORT
1-3 reps
3-6 sets90-100%
Improve Limit Strength
Improve Strength-speed
DE
DYNAMIC EFFORT
1-6 reps
5-12 sets50-75%
Improve Speed - Strength
Improve RFD
RE
REPETITION EFFORT
RE – lesser load
than SE
10-30 reps (or to
failure)
2-3 sets
40-80% Improves Body Composition (BF% )
Increase Hypertrophy
Increases Work Capacity
Address Weaknesses / Rehabilitation
SE
SUBMAXIMAL EFFORT
SE – greater loadthen RE
3-10 reps
2-3 sets
50-90%
Improves Body Composition (BF% )
Increase Hypertrophy
Increases Work Capacity
Address Weaknesses / Rehabilitation
GPPGENERAL PHYSICAL
PREPARATION
Various reps, sets
schemes
dependant upon
the current training
state of the athlete.
Various
Exercises that enhance the athletes’
work capacity, tendon/ligament
density, restorative abilities and a
means of active rest. Agility, mobility,
quickness and reactive drills can be
substituted for typical GPP work.
SPP
SPECIALIZED PHYSICAL
PREPARATION
Engaging in the
actual sport or
activities specific to
the actual sport.
-
Highly specialized movements
specific for the athletes’ sport, i.e.
performing the actual skills of the
sport. A fighter would spar, a wrestler
would drill movements, a baseball
player would hit in the batting cage.
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Volume & Intensity
Volume optimization of effort can be represented in Prilepin’s Table.
PRILEPIN'S TABLE
Effort % of1RM Reps/Set Optimal
Total Range
DE 55 - 65 3 - 6 24 18 - 30
RE/SE 70 - 75 3 - 6 18 12 - 24
RE/SE 80 - 85 2 - 4 15 10 - 20
ME > 90 1 - 2 7 4 - 10 http://www.angelfire.com/pe/txpls/prilephin.html
What Prilepin’s Table demonstrates is a way to refine
volume ranges for each intensity of effort, to achieve
optimal stimulation per training session.
How can we interpret this information? As an example,
if our goal is to develop strength-speed utilizing DE
squats, we would want to stay within the 18-30 total
rep range, or more specifically, close to the mean of 24
total reps for the session.
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Quick Volume Example
DE Squats (sets/reps scheme)
Intensity 55% of 1RM
Example 1: 6 sets of 4 reps, or
Example 2: 8 sets of 3 reps, or
Example 3: 10-12 sets of 2 reps
All will put you right on the target area for optimal volume, with
Example 3 as our best option.
Now, we know that the goal of performing any exercise, regardless
of the load, is to move it concentrically as hard as you can.
This is an expression of force. Force can be quantified by the
following equation.
Force = mass x acceleration
The equation defines force as a product of mass and acceleration,
where acceleration is the rate of change of velocity. This means
that, force is time dependent. The magnitude of force will be high if
the speed of movement is fast and the mass is minimal (speed-
strength), the mass is large when the speed is slow (maximal
efforts) or both the mass and speed are significant contributors to
the product (strength-speed, reactive means.) Efficient motor unit
(MU) recruitment, otherwise known as intramuscular coordination,
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dictates the rate of force development or RFD and provides a
maximal expression of force in minimal time.
The visualization of the relationship between force and speed of
movement (velocity) can be represented by the Force Velocity
Curve or F(v) curve.
Force Velocity Curve
Supertraining (13) explains that Archibald (A.V.) Hill, an English
physiologist, investigated and diagramed the force velocity curve to
demonstrate the relationships between force and velocity for
isolated movements. Zatsiorsky, Matveev and Komi (13) later
confirmed its application to sporting movements.
The F(v) curve demonstrates the relationship between force and
velocity as products of power.
The force velocity curve
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Brijesh Patel, the strength coach at Holy Cross, describes his
interpretation of the F(v) curve as more accurately demonstrating
the relationship between load and the speed of movement. Maximal
force can be equated to muscular strength, and as we move across
the F(v) curve we can equate this muscular strength with the ability
to overcome various percentages of load. The F(v) curve can now
be labeled as the load velocity curve or L(v) curve.
The load velocity curve
We can establish the equation for power:
Power = force x velocity
Explosive Power = Rate of Force Development, or the ability to
generate high forces rapidly
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and modify it according to our above discussion,
Power = strength x speed
Further analysis of the L(v) curve can provide more details:
1. By definition, Power = strength x speed:
a. Strength Dominant - as we move to the left of the L(v)
curve, the force expression amplifies, along with the high
threshold motor unit recruitment and subsequent
intramuscular coordination. If the muscular force is
sufficient enough to overcome a moderate to high
percentage of load as compared to the athlete’s 1RM,
the expression becomes a strength dominant expression,
i.e. maximal efforts; limit strength, strength-speed.
b. Speed Dominant - as we move to the right of the L(v)
curve, the force expression amplifies, along with the high
threshold motor unit recruitment. Because of the load
and decreased time to execution, the expression is
accomplished with diminished with motor unit
recruitment. If the muscular force is sufficient enough to
create a rapid and accelerated movement to overcome a
moderate to low percentage of load as compared to the
athlete’s 1RM, the expression becomes a speed
dominant expression, i.e. dynamic efforts; starting
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strength, explosive strength, speed-strength and
ballistics.
c. The third scenario would involve a moderate load. Our
goal, once proficiency and base strength levels are
established is a tempo that dictates a forceful concentric
movement. The phenomenon of taking a moderate
weight and making it feel like a heavy weight, just by the
speed of movement is known as compensatory
acceleration or CAT. This technique was coined by Dr.
Fred Hatfield and can be a great training tool for
teaching speed of movement and building progression
toward efforts of greater intensities.
This will now allow us to demonstrate the interaction between
intramuscular coordination and the LVC.
Relationship between intramuscular
coordination and LVC
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What effect does compensatory acceleration training or CAT have
on this relationship?
CAT effects on intramuscular coordination
By accelerating the tempo of the concentric portion of the movement
for sub-maximal loads, intramuscular coordination is improved by
increasing the force and subsequently the MU recruitment.
Dependent upon your athlete’s strengths, weaknesses or goals,
each phase of their training can be focused along different positions
of the LVC curve.
What is Rate of Force Development?
Force can be expressed in terms of rate of force development or
RFD. RFD is the demonstration of maximal or near maximal muscle
action (eccentric, concentric, isometric) in minimal time.
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Factor’s affecting the ability to efficiently express a high RFD
include:
§ the athlete’s motor unit recruitment, rate coding and
synchronization abilities;
o recruitment – ability to quickly excite high threshold
motor units
o rate coding – refers to the frequency or rate of motor unit
activation
o synchronization – uniform sequential firing of all motor
units
§ direct training adaptations derived from the incorporation of
high RFD means, i.e. dynamic efforts, CAT and reactive
(shock) strength training means
§ developing foundational adaptations from the incorporation of
maximal effort strength training means
§ the load utilized during expression
§ genetics, including fiber type ratios
§ improved efficiency of movement specific to sequence being
executed
§ body position or posture during initiation of movement, i.e.
direction of movement in relation to initiation kinetic alignment,
and
§ the orientation of kinetic (articular) moment arm and lever
lengths (i.e. body type) along with the origins and insertions of
connective tissues.
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To further examine RFD we must understand the F(t) curve.
The force time or F(t) curve
Where,
Fmax = maximum force produced
Tmax = the time to peak force
In novice athletes with limited training background - improvement in
RFD is seen by concentrating on developing their limit or absolute
strength (left side of the curve) - with the greatest power output is
seen around ½ (50%) total load and 1/3 total velocity. (22, Publications,
Zatsiorsky)
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Area of optimal power output
By examining the F(t) curve, we can determine the rate at which
expressions of varying intensities develop force.
Demonstrating expressions of effort on F(t) curveDeveloped through collaboration with James Smith
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Where,
Fmax = maximum force produced
Tmax = the time to peak force
Qangle = slope (Fmax/Tmax) demonstrating rate of force development
NOTES:
As you can see the incorporation of explosive and reactive means
(in addition to heavy resistance training) will increase the slope and
Qangle, thereby decreasing the time to Fmax.
“Just because a mean registers to the right of the F(t) curve does
not mean its force rating is lower; but rather, its RFD rating is lower.”(James Smith, 2007)
At this point we should explicitly state the difference between force
and power, because these two concepts are very often confused.
For the answer to these questions, I asked James Smith
(powerdevelopmentinc.com) to explain:
Question 1:
We know that the following equations describe force and power:
Force = mass x accelerationPower = force x velocityPower = strength x speed
But, what is the difference between force and power?
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Answer:
“Regarding force and power...
Power is a factor of 'rate' whereas force is a factor of'magnitude'.
So power will quantify the speed at which force is generated /applied / translated to a limb, external resistance, etc”
James Smith, 2007
So, the magnitude of force is directly related to how efficiently and
rapidly the athlete can recruit MU’s (recruitment, rate coding,
synchronization, genetic fiber type profile) and power is the physical
expression of this accumulation.
Question 2:
How would the Classification of Means overlay the L(v) curve?
Courtesy of James Smith
PowerDevelopmentInc.com
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Strength Dominant
Expressions of maximal effort involve overcoming a resistance of
greater than 90%+ of our athletes’1RM (i.e. limit strength), and falls
to the left on the L(v) curve.
Relationship between expressions of
maximal effort and L(v) curve
Maximum force to stabilize and overcome a resistance greater than
90% intensity requires an accelerated and forceful MU recruitment,
improving intramuscular coordination.
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Relationship between expressions of maximal
effort and intramuscular coordination
Some common ground-based multi-joint exercises utilized for
maximal effort training:
Military Press
Push Press
Push Jerk
Split Jerk
Back Squat(High Bar, Powerlifting)
Front Squat
RDL
Deadlift
Good Morning
Bench Press
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There are several ways to load ME movements:
1. Barbell + Olympic weights (referred to as bar weight)
2. Accommodating Resistance
3. Replace #1 with an Odd-Object
Is there anything wrong with that list?
You got it - #3! Because of the definition and inherent properties of
an odd object, they cannot be utilized for max effort exercises. Odd-
objects will only be utilized for supplemental, conditioning or ballistic
(high RFD) means and cannot be used to develop limit or absolute
strength, see Odd Object Section.
The list should look more like this:
There are several ways to load ME movements:
1. Barbell + Olympic weights (referred to as bar weight)
2. Accommodating Resistance
Number 1 is pretty simple – load up a barbell and get to work.
Number 2 gets pretty interesting – see Accommodating Resistance
Section below.
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Speed Dominant
Expression of an effort obtaining moderate to high rates of speed
involve overcoming resistances up to 75% of our athletes’1RM (i.e.
limit strength), and falls to the right on the L(v) curve.
Relationship between expressions of
dynamic effort and L(v) curve
Expressing a high RFD will require rapid MU recruitment and
neurological efficiency, the magnitude of which is dependent upon
load. Speed dominant means are defined by explosive movements
with minimal load; therefore less MU’s are required to execute the
movement.
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Relationship between expressions of dynamic
effort and intramuscular coordination
The exercises we listed above for the max effort examples can
also be categorized for dynamic means.
Military Press
Push Press
Push Jerk
Split Jerk
Back Squat(High Bar, Powerlifting)
Front Squat
RDL
Deadlift
Good Morning
Bench Press
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Speed of movement is the key, or more force in less time.
When developing all facets of strength, bar weight, as a resistance
has its limitations and is dependent upon the athlete’s:
§ biomechanical levers and moment arm lengths specific to the
executed means (i.e. body type)
§ origins and insertions of connective tissues
§ mobility, flexibility and integrity of engaged kinetic segments
§ ability to express a high RFD
§ masking of dysfunctions and compensations specific to
bilateral strength training, and
§ current strength levels.
Accommodating resistance is a way to load the athlete to overcome
these limitations.
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Accommodating Resistance
Accommodating Resistance is dynamic loading throughout the
entire range of motion (ROM) of an exercise. This loading closely
mimics the athlete’s natural strength curve and takes advantage of
end-range biomechanical leverages. During a loaded movement,
when the athlete’s biomechanical leverage becomes least
advantageous (joint angles and end of moment arm reposition
according to their proximity to the fulcrum) they are “weaker” or less
able to improve toward a more advantageous position. As this
leverage improves, their ability to overcome the resistance also
improves. This means for any given exercise, the athlete is limited
in the amount of weight they can lift by their strength at the least
advantageous range of motion.
That’s the benefit of utilizing accommodating resistance. The
loading can accommodate their natural strength curve as it relates
to the exercise, which means an increase in the resistance when the
athlete is stronger and a decrease the resistance when the athlete is
weaker.
The three common tools used to provide accommodating resistance
are elastic bands, chains and weight releasers.
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Powerlifting SquatsUtilizing Elastic Bands
Photo courtesy of Elitefts.com
Now we can see how accommodating resistance can adjust for the
athlete’s natural strength curve, but there are other benefits as well.
Utilizing bands and chains can also offer some other unique benefits,
some of which include, but are not limited to; improving RFD as the
Top of LiftAthlete is the Strongest
Load is the Greatest
Leverage is the Best
Band is More Stretched, or
Chain off Floor, or
Weight Releasers On
Bottom of LiftAthlete is the Weakest
Load is the Lowest
Leverage is the Worst
Band is Less Stretched, or
Some Chain on Floor, or
Weight Releasers Off
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lifter is forced to outrun the progressive loading, force acceleration
through current sticking points, limit deceleration typically associated
with non-ballistic movements and acclimating the athlete to handling
heavier poundages. As you will see in the Chaos Exercise Index
below, we will explore MANY new unique application utilizing bands
and chains.
A quick study:
MOVING TOO RAPIDLY IN STRENGTH TRAINING WILLUNLOAD MUSCLES AND LIMIT FULL RANGE STRENGTHDEVELOPMENT ADAPTATION: A CASE STUDYBRIAN D. JOHNSTONFitness Logistics, Exercise and Performance Testing Center, Sudbury,ON Canada P3A 6C1.
ABSTRACTJohnston BD. Moving Too Rapidly In Strength Training Will Unload TheMuscles And Limit Full Range Strength Development Adaptation.JEPonline. 2004;8(3):36-45.
“Recommendations vary significantly in regard to how slowly or quickly aperson should exercise when strength training, ranging fromballistic/explosive to the Superslow® protocol of 10 s concentric and 10 seccentric. The purpose of our experiment was to determine the degree offorces produced and experienced by the tissues, by way of a digitalforce/strain gauge and computer plotting software, when moving undervarious conditions. It was concluded that there is little difference in theforces generated or experienced until trainees attempt to move a loadexplosively, to which forces increased by as much as 45 % initially,then decreased by 85.6 % for the majority of a repetition’s tensiontime. With these findings it is apparent that trainees need to move slowenough to maintain tension throughout an exercise’s range of motion andto avoid the higher forces experienced with explosive training and theconsequential increase of tissue injury.”
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Accommodating Resistance Loading
Many people know how to attach bands and chains to a bar, but
they get confused when trying to figure out percentages and total
loading.
Let’s first establish some baseline definitions.
Definitions:
Total Load for an exercise is equal to EVERYTHING adding
resistance to the system!
Bar weight = Barbell + Olympic weights
So when you are utilizing accommodating resistance, the:
Total Load = Bar Weight + Accommodating Resistance
or
Total Load = Bar Weight + Band Tension
Total Load = Bar Weight + Chain Weight
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When developing limit strength, speed-strength or strength-speed,
percentages of the athlete’s 1RM must be utilized. This can
become confusing.
When bar weight only comprises the total load, the percentage are
straight forward.
However, when bands and chains are added, we cannot limit
ourselves to strictly percentages, it is not an absolute. A DE squat
workout utilizing 55% intensity of 1RM, might be too much for the
athlete during that training session.
The athlete’s ability to express appreciable strength and speed
during a training session is dependent upon their:
§ current training state
§ volume and intensity of last training session(s)
§ amount of sleep obtained during the last 48 hours
§ current work capacity or conditioning level and subsequent
ability to efficiently recover,
§ incorporation of restorative modalities; GPP, extra workouts,
active rest, ART, SMR (foam rollers, the Stick, tennis balls) or
stretching (ballistic, dynamic, PNF, static) protocols
§ nutrition and supplementation regimens, and
§ thoroughness of warm-up and incorporation of dynamic
mobility drills.
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For this reason, if the athlete’s current level of preparedness is not
adequate to meet the demands of the training session, the total load
must be lowered to ensure the goals are met.
How much band tension vs. how much bar weight should I use?
Let’s check out what Jim Wendler (EliteFTS.com) has to say:
“To be accurate, the 50% should be the weight on the bar and the
(band) tension at the BOTTOM of the lift – so whatever is at the bottom
of the lift (bands/weight) should be equal to about 50% of the max.
The top doesn’t matter much because we are accommodating the
strength curve and you are going to be stronger at this point anyway.
The problem is trying to calculate the band tension at the bottom, which
is almost impossible. And doing so would, in my opinion, be a colossal
waste of time. That is why we always used the “train by feel” attitude
when using bands. Bar speed will dictate everything.
If we added the band tension at the top of the lift, then the bar weight
would be minimal at the bottom and elicit a poor training affect for rate of
force production.”
- Jim WendlerEliteFTS.com
Thanks Jim – just what we needed.
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Picture courtesy of Elitefts.com
We don’t want or need to get caught up in
percentages of band tension vs. the total load.
Focus on the effort and the speed of movement
and the percentage becomes less of a factor.
Limiting ourselves to strict adherence of these
percentages will also not account for the athlete’s
current training state. Percentages are used as
guidelines and give you a starting reference point.
But if the bar is NOT moving fast or the athlete fails to execute the
lift with confidence, then the bar weight needs to be adjusted.
Let’s look at an example.
An athlete has a 1RM Squat of 300 lbs. For his band resisted DE
squat day it calls for sets with efforts of 50% of his 1RM.
The bar weight + the band tension at the BOTTOM of the liftshould equal approximately 150 lbs.
What are the approximate tensions of the different size bands?
Total Load(weight, lbs)
Bar Weight Band(single looped)
150 100 MINI
150 80 PURPLE
150 75 GREEN
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Band(Single Looped)
Tension
Bottom(per Band)
Tension
Top(per Band)
Monster – 4” 120 200Strong – Blue - 2 1/2” 80 100Average – Green - 1 3/4” 65 85Light – Pink - 1 1/8” 30 50Mini – 1/2” 5 25
From FlexBandOnline.com
The tension ratings are all approximations that are dependent upon
the length of a lifter’s extremities and/or torso, how the bands are
anchored (single-looped, double-looped) and the age of the bands.
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NOTES:
1. The colors of the bands are also sometimes different,
dependent upon where you buy them. Just look to the width
to get the approximate tensions you want.
2. Bands and chains are utilized for accommodating resistance,
but you will also learn many more unique applications for
these tools. As we progress through this manual, we will take
the bands and chains off of the standard Olympic barbell and
attach them to odd objects or directly to the athlete
themselves. This will provide us with the opportunity to train
outside of typical linear loading of the athletes parallel to the
plane of motion of an exercise and increase the work capacity
required for each exercise. We will learn about acceleration
training, deceleration training, shock training and vibration
training.
3. Accommodating resistance can target speed-strength or
strength-speed adaptations.
Speed-Strength
Speed-strength refers to “high velocity, low load” training resulting in
a high output of power, where the speed of movement is the driving
force. It is the combination of starting strength and explosive
strength.
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Some baseline definitions:
Starting Strength – the neurological speed at which MU’s are
excited.
Explosive Strength – after this excitement, how quickly movement or
maximal force occurs. As a side note, the speed of movement (time
to expression or release) and external load determines if maximal
force can or cannot be reached.
Explosive Strength Deficit (ESD) – the difference between maximal
explosive strength potential and actual explosive strength expressed.
Speed-strength exercises must be incorporated to balance out the
adaptations derived from maximal effort and strength-speed training
sessions.
“… research by Verkhoshansky and colleagues has established that
excessive maximum strength straining can impair speed-strength
and technical skill in boxers (Verkhoshanksy, 1977.) It can also lead
to a deterioration of several months’ duration in the technique of
weightlifters and javelin throwers. Other studies have shown that
heavy training loads reduce one’s ability to control movements,
primarily of their most complex technical phases.”(13, Publications, Siff)
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Movements developing high accelerative rates of speed with little to
no external load include: SPP, plyometrics and ballistics.
As discussed previously, SPP involves the execution of highly
specialized movements imitating the functional characteristics of
movements displayed in sport or actually playing the sport itself –
see Accumulation of Progressive Functionality.
General Specific Level 1 - Sport Specific Movement Patterns
§ Examples:
o Boxing - Kettlebell Punches
o Volleyball / Basketball - Vertimax
o Tennis - Medicine ball horizontal wall passes
Specific Level 1 – Actual Sport - Isolated
§ Examples:
o Boxing - Sparring
o Basketball - Shooting Drills
o Tennis - Hitting Drills (Ball Machine)
SPP – Actual Sport - Integrated
§ Examples:
o Practice
o Game time
When the term speed-strength is brought up, the first thing that
comes to mind is performing a sport specific movement with an
external load.
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Why is this not a good idea?
Potential Issues with loaded sport specific movements, include:
§ adversely affecting the mechanics of the movement
§ increasing impact forces, hyperextension of joints and
potential repetitive use injuries due to increased acceleration
and deceleration requirements, and
§ introducing forces that act contradictory (external load acting
perpendicular to the plane of motion) to the efficient execution
of that movement, e.g. pitching with a weighted baseball or
punching with dumbbells.
Analyzing sport specific movements will provide insight into how to
address the requirements for their execution.
Here is a quick example.
Gripper Band Punches are a general specific means to develop and
enhance punching power and hand strength with similar functional
properties to actual punching.
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Gripper Band PunchesExcepted from my Building the Ultimate MMA Athlete manual.
The elastic bands (wrapped around the athlete’s back) provide
resistance parallel to the plane of motion.
Grippers are attached to the bands to ensure a positive co-
contraction of the lower and upper arm musculature, lats and
shoulders during impact while building crush grip strength
endurance. This optimal muscle tension during impact will ensure
the greatest expression of power and decreased risk of injury.
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Reactive Strength
Shock training, coined by Verkhoshansky and now collectively
referred to as plyometric training, is a training means to develop
reactive strength.
“Reactive strength refers to the capacity to rapidly switch from an
eccentric/yielding action to a concentric/overcoming action. Lack of
reactive strength will lead to a longer coupling time and,
consequently, lower force and power production during the
overcoming portion of the movement (Kurz 2001.)”(17, Publications,
Thibaudeau)
Plyometric means develop explosive power by simultaneously
developing strength and speed adaptations, while increasing the
Qangle of the F(t) curve.
Improving reactive strength will provide the following adaptations:
§ improve the athlete’s ability to absorb force
§ create rapid and amplified expressions of force and power
§ improve neurological (efficiency) ability to rapidly recruit motor
units
§ improve absorption, landing and propulsion mechanics
§ improve coordination, balance and proprioception
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Maximal, dynamic, repetitive and sub-maximal efforts cannot fully
enhance an athlete’s reactive strength because of the nature of their
tempo. A tempo dictating a controlled eccentric phase reduces the
effects of the stretch shortening cycle (SSC) and promotes energy
dissipation in the system.
Caution must be considered before the introduction of any
significant volume of plyometrics (simple or complex) into an
athlete’s training regimen. As an athlete matures, their sport and
recreation will provide high volumes of plyometric training.
Monitoring and progressing, especially as the competition phase
approaches, the volume of plyometrics in training (contact strikes or
total reps/sets/volume per workout/week/block/year) is imperative. It
is within their strength training preparation, that the efficient
execution of reactive movements must be enforced in order to
decrease likelihood of injury and to maintain proper patterning under
fatigue.
Reactive Strength Considerations:
§ current bodyweight
§ relative strength levels
§ absolute strength levels
§ training age / maturity
§ sporting age / maturity
§ thoroughness of warm-up
§ rest and recovery between expressions
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§ movement efficiency; mechanics – landing, absorbing and
propulsion
§ bracing and breathing proficiency
§ mental alertness – ability to focus on task
§ current or previous injuries or weaknesses
§ volume progression (contacts per session)
§ functionality according to needs analysis for their sport
The skillful execution and effectiveness of reactive means are
subject to many structural, physiological and neurological
dependencies.
Reactive Strength Dependencies:
§ the rigid properties of playing surface
§ the athlete’s footwear
§ the athlete’s ability to express a high RFD – neurologically and
physiologically
§ the athlete’s genetic fiber type ratios in engaged musculature
§ integrity, tissue quality and length (extensibility) of engaged
musculature
§ the degree to which the musculature and connective tissues
are stretched – i.e. kinetic articulation
§ the velocity of yielding phase (stretching) and the athlete’s
ability to isometrically stabilize these forces
§ the duration of amortization (switching) phase
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§ efficient landing mechanics –bodyweight or localized loading:
o coordinated movement of the upper and lower
extremities
o kinetic (structural) alignment during initiation of
movement
o kinetic alignment during execution of movement
o mobility and stability strength of respective kinetic
segments as defined by Boyle’s Joint-by-Joint (JBJ)
assessment
o “soft” landing mechanics promoting efficient transfer of
energy and forces
o engagement of appropriate musculature involved in
absorption, deceleration, acceleration and propulsion;
hips, gluteals, quadriceps, hamstrings, gastrocs and
soleus
o uniform distribution of forces across kinetic chain
o duration of contact time – fast < 250 ms, slow > 250ms
“During soft landing by experienced athletes, only 0.5% of the
body’s kinetic energy is spent to deform body tissues (bone,
cartilage, spine.) During a stiff landing, the deformation energy
amounts to 75% of the body’s mechanical energy. The difference is
150 fold!”(22, Publications, Zatsiorsky)
“During natural movements, the primary requirement for a proper
motion pattern is not to resist the external force and decrease the
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body’s kinetic energy but to increase the potential for the ensuing
takeoff.”(22, Publications, Zatsiorsky)
§ efficient movement mechanics –external loading:
o deceleration pattern should mirror forward motion in
kinetic extension, flexion and rotation
o proficiency is determined by athlete’s abilities to re-
center, re-stabilize (isometrically) and quickly establish
optimal patterning for execution or expression
Let’s look at some common reactive means.
Reactive means graphic
REACTIVE MEANS
SIMPLE PLYOMETRICS COMPLEX PLYOMETRICS
DepthJumps
Bounding Skipping Jogging AltitudeLandings
JumpingRope
JumpSquats
Sprinting
Hops
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To demonstrate how a reactive expression works, let’s examine
simple and complex plyometrics.
Simple / Complex Plyometrics
Overcoming Phase:
§ concentric contraction
§ rapid muscle shortening
§ kinetic extension
Yielding Phase:
§ eccentric contraction
§ rapid muscle lengthening
§ kinetic flexion
Switching Phase:
§ amortization phase
Plyometric expression
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Let’s review a few important definitions.
Potential Energy (PE) –potential of an object or system to do work,
dependent on its position
Kinetic Energy (KE) – the energy of motion. If an object is in
motion it has kinetic energy.
Where,
m = mass
v = velocity
Elastic Energy (EE) – the energy derived from the elasticity of the
active tendons, ligaments and muscles.
Stretch Shortening Cycles (SSC) –“Exploiting the elasticity of the
muscle and the stretch reflex is referred to as using the stretch-
shortening cycle” (Bosco et al. 1982.) This exploitation refers to the
expression of stored kinetic and elastic energies accumulated from
a rapid eccentric phase.
After these definitions, we must determine what reactive strength
has to do with our athletes? Our training? Our power potential?
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It can mean everything to our athletes.
Incorporating reactive means into your training protocols not only
improves the power expression, but it also provides adaptations for
improving impact absorption (along with bracing patterning) abilities
for the athlete. As deceleration occurs during the eccentric phase
of the reactive movement the athlete must demonstrate adequate
isometric strength to absorb the energies accumulated in the system.
It is their ability to demonstrate this isometric strength that
determines how efficiently the amortization phase and subsequent
expression of power will occur.
Impact forces can occur as a resultant of ground forces, a hit from
another player or even from a fall. Ground reactive forces are
exponential in nature, especially as the speed (stride length and
stride frequency), strength (leg drive) and movement abilities
(random agility; cutting, turning, stopping) of the athlete increases.
Regardless if you are creating a reactive expression from absorbing
a bodyweight movement (bound), performing a sport specific
movement (tennis forehand) or from decelerating an external mass
(KB Catch & Throw – Chaos Shock Series), the athlete becomes
more efficient at inhibiting the golgi tendon organ (GTO) response.
Shutting the muscle contract down if tension becomes too excessive
or too explosive, the GTO is a muscles’ (and connective tissues’)
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self-defense mechanism. Through the regular incorporation of
reactive means, the GTO’s response is inhibited (threshold is
increased) and more powerful movements can be executed.
We can now further detail the eccentric (yielding) and concentric
(overcoming) phases during the execution of a simple or complex
plyometric.
Plyometric means sequence
As you can see from the reactive means graphic on page 113, the
simple and complex categories are limited to upper and lower body
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closed kinetic chain exercises that can be executed in linear (vertical,
horizontal or lateral) movement patterns.
In this manual, I’ve attempt to expand the reactive training effect to
include a greater range of movements and kinetic articulations.
Common plyometrics are executed with bodyweight only or loaded
bodyweight (with x-vest) exercises. If we don’t limit the loading of
reactive means to the athlete’s mass (or summation of the mass of
the athlete and an external load localized to the athlete) to provide
the inertia and momentum during the yielding phase, we can expand
upon our current regimen.
Regardless if we are talking about bodyweight or an external load,
we are talking about mass. If a mass is in motion it has inertia. If
that inertia is absorbed, kinetic energy is accumulated and then
subsequently expressed or dissipated.
The magnitude of the mass’s inertia is determined by:
§ Criteria 1 - its mass (according to gravity)
§ Criteria 2 - its direction
§ Criteria 3 – its distance from the contact point
§ Criteria 4 – its speed
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A complex plyometric provides an even higher CNS demand, as the
velocity of stretching (and the amplified and synchronous MU firing)
during the eccentric phase of the movement is amplified by an
increased potential energy.
Remember, a mass’s potential energy is the potential of an object
(implement or system) to do work, dependent on its position. If we
increase the potential we will increase the subsequent accumulation
of total energy within the system. One example would be depth
jumps. The athlete’s distance from the contact point (Criteria 3
above) is increased; therefore their mass has greater speed (Criteria
4 above) at contact, resulting in a greater velocity of stretching and
subsequently a greater expression of force and power.
If we include exercises into our model that dynamically overcome
the inertia of an external object, non-specific to the athlete, we have
the possibility to achieve reactive strength expressions through
greater kinetic articulations. Reactive strength expressions in non-
linear movements provide an atypical coupling of the forces of each
kinetic segment improving the efficiency of force summation and
greater absorption mechanics as greater proficiency of movement is
achieved. In fact, the distance from the external object’s COG and
the COG of the athlete at impact, will determine the magnitude of
potential (catastrophic) de-stabilization that will need to be
overcome. This is the Chaos Reactive Series.
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Chaos Reactive Series
The Chaos Reactive Series includes:
§ The Chaos Shock Series
§ The Chaos Ripper Series
§ The Chaos Acceleration / Deceleration Series
Our reactive strength model can now be modified to include the
introduction of greater movement possibilities and the incorporation
of random loading prior to the reaction expression.
Chaos Shock Series
Overcoming Phase:
§ concentric contraction
§ rapid muscle shortening
§ kinetic extension, rotation
Yielding Phase:
§ eccentric contraction
§ rapid muscle lengthening
§ kinetic flexion, rotation
Switching Phase:
§ amortization phase
Chaos shock expression
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Chaos shock sequence
The magnitude of the resultant forces (and direction) is directly
related to the initial and / or prolonged acceleration of the mass of
the athlete OR the external mass the athlete is required overcome.
Dependent upon coordination, kinetic stability / mobility or
movement mechanics, the athlete’s response to this energy transfer
will determine the amplitude of the resultant power expression and
how quickly homeostasis can be re-established.
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Chaos Shock Series – Exercise Example
Sandbag Triple Extensions
Here is your first introduction to a Chaos Shock Series means. We
are creating a reactive hip extension with the introduction of a
sandbag during a typical pullthrough. A partner will “introduce” a
sandbag (mass with inertia and KE due to its motion) to the athlete
who initiates a pullthrough movement (deceleration that
accumulates kinetic and elastic energies, followed by a amplified
isometric contraction to efficiently absorb these energies) and then
explodes (overcoming with amplified concentric contraction) into a
triple extension backward throw (power expression.)
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Sandbag Triple Extensions
Chaos Shock Series
Removing the restrictions of conventional plyometrics, the Chaos
Shock Series will now provide many new possibilities for developing
potential reactive expressions that are not ground specific. We will
explore these exercises in further detail in the Exercise Index
Section.
Chaos Ripper Series
Chaos Rippers are exercises that randomly introduce forces
contradictory to the plane of motion of an exercise or movement.
Similar to high speed lateral movements or movements across an
incline, Chaos Rippers will provide exponential lateral forces
distributed across the lower kinetic chain. They will also improve
the athlete’s reactive and re-stabilization abilities against random
stimuli.
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Chaos Ripper examples would include:
§ speed ladder – speed ladder performed against multi-
directional elastic band or rope resistance
§ sandbag rippers – sandbag zercher farmers walks against
multi-directional elastic band or rope resistance
§ sled dragging rippers – sled dragging against multi-directional
elastic band or rope resistance
Chaos Ripper Series – Exercise Example
Forward Sled Dragging with Sandbag Rippers
The athlete will be dragging a loaded sled while bear hugging a
heavy sandbag. A partner will provide multi-directional forces trying
to move the athlete off of their intended path.
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Forward sled dragging with sandbag rippers
Chaos Acceleration / Deceleration Series
Chaos Acceleration / Deceleration Training is
an advanced means that will amplify ground
forces, speed of movement and ground contact
frequency. An elastic band will be attached to
the athlete’s torso or waist throughout the
execution of a ground based movements.
Acceleration Series
Forcing the athlete in the direction of or
parallel to their horizontal (xy) or vertical (z)
plane of upper or lower body movement would
be an example of accelerated training.
Accelerated training increases the stabilization
component, the speed of “next step”
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mechanics, the amplitude of ground forces and the potential reactive
strength expression.
Acceleration training examples would include: over-speed running,
band- assisted bench press, band-assisted deadlifts.
Chaos Acceleration Series – Exercise ExampleBand Assisted Lunges / Drop Shots
Acceleration training - band assisted drop shots
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Deceleration Series
If the acceleration or muscle action is
in the opposite or perpendicular
direction of the athlete’s horizontal
(xy) or vertical (z) plane of movement,
the means becomes an example of
deceleration training. The athlete is
now required to quickly absorb the
impact of their bodyweight PLUS the kinetic energies created by the
tension of the stretched band, thereby enhancing their abilities to
accelerate, decelerate and recover.
Deceleration training examples would include: isometric back
extension med ball catches, band-resisted depth jumps (unilateral,
bilateral, split stance), band-resisted drop lunges, band-resisted
barbell drop squats, Vertimax, lateral speed ladder across hill (10-
20º slope)
NOTE:
In the diagram above, once the line of force (band tension) is
applied outside of +/- 45-60º from the direction of movement, the
action becomes a decelerating.
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Chaos Deceleration Series – Exercise ExampleBand Resisted Lunges / Drop Shots
Deceleration Training - Band Resisted Drop Shots
If an athlete has mastered (reinforced on an ongoing basis) the
proper landing mechanics, a progression from simple to complex
plyometrics can be assisted by incorporating deceleration training.
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NOTES:
Elastic resistance can be added to the athlete accordingly:
§ Torso Attached - with a harness or with “X” pattern created by
multiple bands) or
§ Waist Attached - with a lifting belt, anchored high and behind
the athlete prior to performing a depth jump
§ Grip Attached – athlete can hold the bands with their hands
during the movements.
We can now update our reactive means graphic to include the
Chaos Reactive Series.
Reactive means graphic with the addition of the Chaos Reactive Series
REACTIVE MEANS
SIMPLE PLYOMETRICS COMPLEX PLYOMETRICS
DepthJumps
Bounding Skipping Jogging AltitudeLandings
OlympicWeightlifting
JumpingRope
JumpSquats
Sprinting
Bench ThrowsPlyo Push-Ups
Hops
Acceleration/ Deceleration
Training
ChaosShockSeries
Rippers
MedicineBall
Series
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Identification of the Chaos Reactive Series
Reactive Strength Progression
Ballistics
Level 1 – Throws§ Examples: shot put, medicine ball throws, tire throws
§ Movement: forward, backward, transverse, rotational
§ Engagement: unilateral, bilateral
§ Implements: sport specific implements, medicine balls, odd
objects
Benefits of Throws:
§ end-range deceleration inherent to typical resistance training
means does not occur during executing a throw
§ multi-planar force expressions
§ coordination and (force) summations across kinetic chain
§ starting strength and explosive strength enhancements
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Be aware, observations of throwing mechanics are likely to reveal
efficiency gaps from dominant to non-dominant sides. Factors could
include; neurological inefficiencies, mobility issues and subsequent
compensations.
Throwing Matrix
Table displaying potential throwing movement patterns
NOTES:
*Linear referring to parallel to sagittal plane
**Quad X = Triple Extensions; ankle, knees, hips extension + shoulder flexion
***Quad FX = Triple Flexions; hips, knees, ankles flexion + shoulder extension
Additional Notes:As you can see, some throwing sequences can be executed limiting
the kinetic segments involved in the movement; i.e. kneeling, seated,
split stance – see Extension of the Movement.
Throwing Movement PatternsLinear*
Standing Kneeling Split StanceUnilateral Bilateral
Explosions – ForwardQuad X – Backward**
Left to Right Linear Right to LeftQuad FX – Slams***
Left to Right Linear Right to LeftRotational
Standing KneelingUnilateral Bilateral
Rotational – HorizontalLeft to Right Right to Left
Rotational – TransverseLeft to Right Right to Left
Low to High High to Low Low to High High to Low
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Linear
Explosions – Forward
Unilateral KB Explosions
Bilateral Sandbag Explosions
Quad X – BackwardKettlebell Backward Explosions
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Quad FX – Forward
Med Ball Slams
Band Slams
Rotational - Horizontal
Sledgehammer Rotational Slams
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Med Ball Rotational Throws
Rotational - Transverse
Unilateral Rotational Sandbag Throw – Low to High / Left toRight
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Utilizing the Chaos Shock Series in accordance with the above
Throwing Matrix, will turn your throws into a plyometric means and
will provide an even greater number of possibilities for the coach
and athlete.
Chaos Shock Training has potential application to decrease the
explosive strength deficit or ESD, which is the difference between
the potential maximal expression of force and the actual force
demonstrated. As we know for throwing movements, ESD is
approximately 50% (according to Zatsiorsky) of the athlete’s
potential due to the short duration of a throwing movement.
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Because the concentric contraction is accelerated, the time needed
to express an amplified expression of power is shortened. This can
be demonstrated on the LVC accordingly.
Revisiting the Load Velocity Curve (LVC)
The incorporating of reactive means (simple, complex and chaos)
provides the athlete with the ability to express greater expressions
of force and power.
Reactive (shock) training effects on power potential
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Level 2 – Simple Plyometrics
§ Examples: bounding, skipping, hopping, leaping, jogging,
jump roping
§ Movement: decelerate, absorb, accumulate, express; forward,
backward, lateral, zig zag
§ Patterned Targets: cones, ladders, taped “X’s” or quads
§ Random Targets: flashlights, tennis Balls, cognitive cues,
visual Cues, verbal cues
§ Loading: x-vest
Level 3 – Complex Plyometrics
§ Examples: agility drills (see next section), parkour training,
depth jumps (unilateral, bilateral, split stance), plyo pushups,
squat jumps, sprinting, acceleration / deceleration training,
jump squats
§ Movement: decelerate, absorb, accumulate, express; forward,
backward, lateral, zig zag
§ Patterned Targets: cones, ladders, taped “X’s” or quads
§ Random Targets: flashlights, tennis balls, cognitive cues,
visual cues, verbal cues
§ Loading: elastic resistance, barbell, x-vest
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Agility Movement Matrix
Agility Cue Matrix
Patterned RandomCone Drills Reaction Ball / Tennis Ball Chases
Speed Ladder Drills Parkour TrainingCoach’s Visual Instruction Mirroring DrillsCoach’s Verbal Instruction Cognitive Direction Drills
Tempo Runs Elastic Acceleration / DecelerationTraining
Parkour Training
AgilityAthlete Only Athlete + Load Accelerated Decelerated
PatternedForward Backward Lateral Anterolateral Zig Zag
RandomVisual Cues Verbal Cues Cognitive Cues
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Level 4 – Chaos Shock Series
§ Exercises Initiated with External Load - Chaos Shock
Series, medicine ball series, bench throws, Olympic
weightlifting and derivatives
§ Movement: catch, decelerate, absorb, accumulate, express;
forward, backward, rotational, transverse, vertical up, vertical
down
§ Loading: unilateral, bilateral; odd objects, barbell, medicine
ball
The Speed-strength ContinuumThe summation of Levels 1-4 can be shown in the Speed-
Strength Continuum graph.
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Strength-Speed
Strength-speed refers to “low velocity, high load” resulting in a high
output of power, where the strength component is the driving force.
Even though the speed of movement is limited by the load, there is
a rapid neurological (motor unit) recruitment to overcome the heavy
resistance throughout the execution of the movement.
Some common strength-speed training means include:
1) Olympic Lifts
a. The Olympic lifts and all the training progressions
2) Dynamic Efforts
a. With Accommodating Resistance
i. Band, Chains, Weight Releasers
b. Without Accommodating Resistance
i. Compensatory Acceleration Training (CAT) is a
forceful concentric contraction with sub-maximal
loads, i.e. tempo of 3 0 X. The effect will
accelerate the mass quickly, building strength and
speed while improving intramuscular coordination.
3) Sport Specific Movements
a. Wrestling Throws
b. Judo Throws
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Pulling It All TogetherLet’s look at the Power Continuum.
We are going to pull all of these concepts together with your first
bonus from James Smith, the Strength Continuum Graph.
Then we will discuss a concept I call Accumulation of Progressive
Functionality and how it relates to Verkhoshansky’s “Principle of
Dynamic Correspondence.”(11, 19, Publications)
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Bonus #1Chaos Training Manual
The Strength Continuum GraphJames Smith - PowerDevelopmentInc.com
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To further analyze the progression of movement and its sport
specificity, we will demonstrate the concept I have called
Accumulation of Progressive Functionality or APF.
Accumulation of Progressive Functionality
APF, at a higher level, details the shifting of training parameters
(volume, intensity, direction, speed and specificity) as the:
§ ongoing baseline testing determines the athlete’s
preparedness
§ competition phase approaches
§ athlete’s training maturity develops
§ proficiency of skill execution is demonstrated
As the athlete develops according to the above criteria, the volume
associated with the integration of special physical preparedness
means also increases.
In its simplest form, the progression model could look like this:
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Simple Progression Model
APF provides direction on how to move from a general training
model stressing development of essential foundational adaptations,
precise exercise / skill mechanics and general conditioning to a
more specific model developed and derived from analyzing the
movements specific to the athlete’s sport. APF will build upon the
foundation laid from the general template (initial stages of
development) and increase the athlete’s functional potential to excel
and execute while engaged in the sporting event.
Building upon the writings of James Smith, Zatsiorsky, Myslinski and
Verkhoshanski, we can see that developing strength (through
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maximal effort, dynamic effort, submaximal effort and repetitive
effort expressions) in linear movement patterns is only one part of
the equation. These adaptations will build our foundation as we
move toward more specific functional movements. If the
foundational adaptations are comprehensive (big base of a pyramid),
there will be an increased potential to execute highly specific
movements with great force and accuracy (peak of the pyramid.)
Also remember, to further “bridge the gap” in adaptations derived
from GPP means to SPP means, chaos exercises will now be
incorporated into the model.
Where Chaos Training will provide the random stimuli, APF will
provide the focus, sequence (patterning) and direction.
So now we have the following:
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Our potential to develop more functional adaptations (in conjunction
with our sport specific skill development), will allow us to
successfully “bridge the gap” from training to sport.
By analyzing the actual physiological and biomechanical aspects of
sport movement, APF provides the categories for training means to
determine their functionality and specificity in accordance with
Myslinksi’s “Criterion of SPP” in reference to Verkhoshansky’s
“Principle of Dynamic Correspondence.”
APF is meant as an interpretation of Verkhoshansky’s “Principle of
Dynamic Correspondence” for ease of understanding and
application.
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Correlation between APF and Principle of Dynamic Correspondence
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APF categories are as follows:
Level 1: Plane(s) of Movement
§ frontal, sagittal and transverse planes
Level 2: Movement Pattern(s)
§ horizontal or vertical push / pull, hip or quad dominant,
chaos (random)
Level 3: Duration of Movement
§ time differential between excitement and execution and
the volume of these efforts
Level 4: Specificity of Movement
§ sequencing, strength proficiency and integrity of each
kinetic segment, including engagement of surrounding
musculature and supportive / connective structures, at
different biomechanical reference points throughout the
execution of movements specific to the athlete’s sport
Level 5: Intensity of Movement
§ expressions of ballistic, reactive or speed-strength
means required for or similar to the athlete’s sport
Level 6: Speed of Movement
§ time duration until expression of force, or the rate of
force development
By categorizing means according to the structure of APF, their
specificity can be measured and subsequently applied.
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The summation of properties from APF Levels 1-6 should be
considered when categorizing a movement as a general, general
specific or special physical preparedness means.
NOTE:
Additional adaptations must be prescribed within the athlete’s
training model to address reverse (sport) movement patterns – see
Balance and Reverse Movements sections.
I have overlaid APF and its respective levels on James Smith’s
Strength Continuum Graph for better understanding.
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The ProtocolsChaos Training Manual
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Protocols
Finally! We are getting into the serious stuff now – the Protocols.
The standard Protocols for athletic strength development are as
follows:
Powerlifting
Weightlifting
Strongman
Odd-Object
Kettlebells
Grip
Bodyweight
Partner Bodyweight
Manual Resistance
Now you will have a new protocol to add to your listà haos
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The Protocols
Powerlifting Weightlifting
Strongman Odd-Object
Kettlebell Grip
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Bodyweight Partner Bodyweight
Manual Resistance
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Powerlifting Protocols
Deadlift Squat Bench
n THE BIG “3”
n BENCHn 306 variation exercises*
n DEADLIFTn 72 variation exercises*
n SQUATn 344 variation exercises*
• As defined by Elitefts.com
n ADVANCED TECHNIQUESn Accommodating Resistance
n Bandsn Chainsn Weight Releases
n Othern Varying Hand/Foot Placementn BTR / Partialsn Different Bars
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Powerlifting - Benefits§ intramuscular / intermuscular coordination adaptations
§ limit strength, speed-strength, strength-speed developed in
linear movement patterns
§ functional hypertrophy
§ connective tissue density and integrity
§ improved RFD
Supplemental Powerlifting ExercisesHere are a few supplemental powerlifting exercises.
3 Board Press Floor Press
Courtesy of Elitefts.com Courtesy of Elitefts.com
Front Squats RDL’s
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Weightlifting Protocols
Once proficiency is achieved, weightlifting becomes an expression
of strength-speed at its finest. Moving heavy weights with high rates
of force!
Because of the speed of movement and load, the power output for
weightlifting exercises far exceeds the conventional Powerlifting
means; bench, deadlift and squats. Utilizing the clean & jerk, the
snatch and all their derivatives will provide important adaptations for
our athletes.
Because of a high cost (high risk for wrist, elbow and shoulder
injuries) to benefit (high RFD and power output) ratio, weightlifting’s
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transitional exercises are sometimes chosen as better options. You
can replace a full squat clean & jerk with a power hang clean or a
clean grip snatch as an alternative to a standard snatch movement.
We can still obtain the same benefits, but with safer variations of the
exercises.
Clean & Jerk Snatch
Courtesy http://www.peaksweightliftingclub.org
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Weightlifting - Benefits§ high RFD
§ intramuscular / intermuscular
coordination adaptations
§ high level patterning and efficiency of
movement
§ reactive strength, strength-speed
§ improved flexibility and strength mobility
Top-Down Training Progression
Training Progressions
Developing proficiency in the discipline of weightlifting takes many,
many years of practice, patterning and hard work.
A decreased learning curve is realized with a sequential, regimented
approach to teaching these technical lifts. The Top-Down Training
Progression has been shown to have great success when
introducing an athlete to weightlifting.
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Top-Down Learning Progression
As you can see the clean & jerk and snatch can be broken down
into segmented training progressions. Individual components are
drilled and progressed to the linking of successive components
toward the skilled full completion of each lift.
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Supplemental Weightlifting ExercisesHere are a few supplemental weightlifting exercises listed above.
Split Jerk Snatch Balance
Courtesy tomgorman.moonfruit.com
OH Squats OH Lockouts
Courtesy of http://www.flickr.com/photos/dehwang
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Weightlifting exercises can be modified by utilizing odd objects.
Some of the benefits include:
1. Decreased learning curve,
2. Potential decrease in injuries due to
flexibility limitations of the wrists,
shoulders and upper back,
3. Easier / Cheaper to obtain than
bumpers,
4. Unique RFD and proprioceptive
adaptations
5. Improved strength in greater articulations of the involved joints
Odd-Object Weightlifting
Replacing an Olympic bar with a keg, stone, kettlebell or sandbag
increases the work capacity of the lift. When working with young
athletes, the safety aspect is also immediate, as it is easier to dump
a sandbag than a bar.
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Kettlebell Snatches Stone Clean & Press
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Strongman Protocolsas defined by TotalPerformanceSports.com
MAX PULL FROM THE GROUNDn STONE LIFT MAXn FARMER’S WALK DEADLIFT MAXn SILVER DOLLAR DEADLIFT MAXn AXLE DEADLIFT
HEAVY SUPPORTING-WALKINGn KEG LOADINGn CONAN’S WHEELn SUPER YOKE / CAR CARRYn FARMER’S WALKn STONE/SAND BAG/ SAND BAG
CARRYn WHEEL BARROWn CHAIN DRAG
STRENGTH ENDURANCEn TIRE FLIP / CAR FLIPn STONE SERIES MEDLYn ARM-OVER-ARMn LOG-C&P-REPS / LOG 1-C MAX
REPSn FARMERS-MAX DISTANCEn HARNESS PULL DRAGGINGn VIKING PRESSn POWER STAIRSn FINGAL’S FINGERn WHEEL BARROW / CAR
OVERHEAD MAXn LOG MAXn APPALON’S AXLEn STONEn KEGn SANDBAGn VIKING PRESS
GRIP/ENDURANCEn FARMERS HOLDn ARM-OVER-ARMn HERCULES HOLDn CAR DL HOLDn CRUCIFIX HOLDn CHAIN DRAG
EXPLOSIVE STRENGTHn KEG TOSSn 56#-HEIGHTn TIRE TOSSn CABER
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Strength coaches have now started utilizing strongman protocols
more and more because of their unique adaptations; random
movements and dynamic loading of the athlete.
Strongman - Benefits§ movement under tension T
§ multi-joint, multi-planar force development
§ power and strength endurance
§ improved grip strength
§ improved GPP foundation
Total Performance Sports was the first gym that I know of that
worked with strongman protocols to develop athletes. CJ Murphy
and Bob Jodoin were big influences to Jedd and me when we first
started our strongman training.
Getting out and moving with strongman implements cannot be
duplicated in the gym. Of course there are gym lifts that mimic the
execution of strongman events, but it is definitely not the same. If
you don’t have strongman equipment, that is fine. You can still
derive similar adaptations by creating exercises that can be done
with standard commercial gym equipment.
For example, a zercher walk can be done with a barbell (with or
without a 4” PVC pipe over it) simulating a conan’s wheel. Both a
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loaded zercher walk and a conan’s wheel require a huge upper back
commitment and increased time under tension during multi-
directional movement.
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Some Common Strongman Events
Farmer’s Walk Weight Toss
Stone Lifting
Photo courtesy of
www.defrancostraining.com
Viking Press Conan’s Wheel
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Odd Object Protocols
OVERHEAD MAXn STONE PRESSn KEG PRESSn SANDBAG PRESS
GRIP/ENDURANCEn SANDBAG DEADLIFTn SANDBAG CARRYn ROCK CARRYn TOWEL TRAININGn ROPE TRAININGn CLUBBELL TRAINING
THROWINGn SANDBAG / STONE / KEG /
TIRE THROWS:(BILATERAL / UNILATERAL)n BACKWARDn ROTATIONALn FORWARDn TRANSVERSEn ROCK THROWSn TIRE THROWSn SANDBAG THROWS
MAX PULL FROM THE GROUNDn SANDBAG / NATURAL STONE / KEG
/ AXLE DEADLIFT MAX:n SANDBAG DEADLIFT,n PRISONER DEADLIFT,n ZERCHER DEADLIFT,n MANSFIELD LIFT
HEAVY SUPPORTING-WALKINGn SANDBAG / NATURAL STONE / KEG
CARRY:n BEARHUG CARRYn ZERCHER CARRYn SHOULDER CARRYn OVERHEAD CARRY
STRENGTH ENDURANCEn VARIOUS SANDBAG TRAININGn VARIOUS KEG TRAININGn VARIOUS ROPE CLIMBING /
TRAININGn VARIOUS TOWEL TRAINING
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Odd Objects – Benefits
§ intermuscular coordination adaptations
§ improved balance and proprioception
§ dynamic COG and T adaptations
§ progressive and dynamic loading
§ mental toughness
Almost anything you can do with a barbell or dumbbell can be done
with a sandbag, keg or rock. But, as you know, odd objects by
definition require unique intermuscular coordination abilities to
overcome their resistance throughout a movement pattern. This
coordination provides an adaptation closer to the unexpected
requirements of sports. Because of this dynamic center of gravity
inherent to odd objects, they cannot be utilized for maximal efforts.
1) When you are training with odd objects you will have to adjust
your movement throughout the entire range of motion (ROM) of the
exercise because the center of gravity (COG) of the odd object will
always be dynamically changing. Re-centering the odd object leads
to a kinesthetic awareness and mind/body connection that will also
hone the mental aspect. The strength created with odd objects puts
your athletes in unique, non-advantageous positions that will allow
them to better train for the demands of their multi-dimensional sport.
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Study in Center of Gravity (COG)
COGATH COGIMP COGATH COGIMP
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The distance between the COG of the athlete (COGATH) and the
COG of the implement (COGIMP) is equal to X. As noted previously,
as “X” increases, so does the demand upon the athlete, the difficulty
of the exercise and the strength needed to overcome this resistance
also increases.
2) Unexpected feedback from odd objects. It could be sand shifting
in an army duffle bag, water sloshing in a keg or a rock slipping as
you lift it – the response of the implement elicits a response from the
athlete. Control must be maintained without knowing the next step.
The more you utilize odd objects, as the response becomes random
the adaptation becomes intuitive.
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Functional adaptations are accumulated by incorporating both conventional and non-conventional implements. As you can see the volleyball players are not restricted to one plane of
motion. Any training improving strength in more articulations (strength mobility) of theirshoulder’s ROM will improve their ability to express strength randomly.
Adaptations: Power SnatchLinear MovementHigh RFDImproved Movement EfficiencyImproved Absorption, Decleration Mechanics
Adaptations: Sandbag SnatchAltered MovementModerate-High RFDImproved StabilizationImproved Absorption, Decleration Mechanics
Power Snatch Odd-Object Snatch
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Some Common Odd Objects Exercises
Stone Front Squats Rotational Sandbag Throws
Thick Rope / Rolling Kneeling Stone
Thunder Pullups Shouldering
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Odd Object ImplementsWhen talking about odd objects or non-conventional training, it
usually involves replacing barbells and dumbbells with other unique
training implements. Here is a comprehensive list.
Non-Conventional Training Implements (Odd-Objects)
Kegs
Rocks
Stones
Bodyweight
Manual Resistance
Kegs
Water Filled Swiss Balls
Kettlebells
Stone Locks
Tires
Dragging Sleds
Prowlers
Gymnastics Rings
Blast Straps
Thick Bars / Axles
Blockweights
Phonebook / Card Tearing
Steel Bending
Steel / Wood Logs
Cables
Thick Ropes
Climbing Holds
Chains
Towels
SledgeHammers
Clubbells
Elastic Bands / Tubing
Strongman Equipment
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The SwitchMoving from conventional to non-conventional.
Good Mornings (GM’s)
Olympic Clean & Press
Deadlift
Bent Over Rows
Squats
PullThroughs
Strict Press
Floor Press
High Pulls
Front Squats
n Stone Liftingn Keg Swings
n 2 DB Clean & Pressn Log Press Clean & Press
n Pronated Deadlift w/Axlen BTR Farmer’s Deadlift
n Bent Over Sandbag Rown Log Row
n Sandbag Shoulder Squatsn KB Overhead Squats
n SB PullThroughsn SB PullThroughs w/Bands
n Sandbag Pressn Thick Loadable Handle
n Floor Press w/KBn Floor Press w/Sandbag
n Axle Power Shrugsn Keg High Pulls
n Front Squats w/Sandbagn Zercher Squat w/Sandbag
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GametimeHere is a view of some non-conventional training and its potential
carryover to sports.
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Vasily warming up with a beefy kettlebell.
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Kettlebell ProtocolsKettlebells (KB’s) are unique training implements that have gained
popularity over the
past several years.
Because of their
versatility and
durability kettlebells
can be used for
many different
combinations of
exercises. You can
use two kb’s or just
one. They can be
thrown and not
break, assuming
you have purchased
cast iron kb’s and
not plate loaded
ones. If you can
afford them, go for
the cast iron and
you’ll have them
forever.
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Kettlebell - Benefits
§ strength endurance
§ neurological and physiological patterning
§ odd object adaptations (off-set COG)
§ versatile / durable / portable
§ dynamic support grip strength
Kettlebell – Some Common ExercisesKettlebell High Pulls Shaolin Stone Locks
Snatches
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Alternating Kettlebell Snatches
Kettlebell Pullthroughs
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Grip Protocols
Main Categories
Crush
Grippers, Sandbag Training, Coin bag, Plier Lifting, Wire Cutting,Towel Training, Eagle Claw Training, Towel Training
Support
Fixed Thin/Thick Bar Vertical and Horizontal Support, Kettlebells,Clubbells, Rotating Thick bar, Thick Rope Training, DoubleOverhand DL, Four Finger DL, 2 Finger Alternating DL, ThickHandled Farmer’s Hold / Walk, Vertical Bar
Pinch
Wide / Narrow, Block Weight Training (Whole Hand, FingerSpecific), Brick Lifting, Stone Holds, Plate Pinch, Hub Lift, 2x4Blocks
Wrist Postures
Levering
Sledgehammer Training – Unilateral / Bilateral, Ulnar / RadialDeviation, Supination / Pronation, all postural movements, PlateWrist Curls, Reverse Wrist Curls, Kettlebell Training, ClubbellTraining, Stone Padlocks, Thick Bar Training
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Bending
Short / Long (scrolling), Braced or Un-Braced, Double Overhand,Reverse, Double Underhand Styles of Bending, Wrenches,Screwdrivers, Rerod, Pliers
Tearing
Wide or Narrow, Braced or Un-Braced; Cards, Phone Books
Hand Health
Extensor
Extensor Jar, Rubberband, Sand / Rice Bucket, Sledgehammer –Finger Walking, Outer Loops
Dexterity
Shot, Tennis Balls, Golf Balls, Dexterity Balls Rotations, HandHealth Dexterity Exercises
Stretching
Various Postures
Contrast Baths
Hot / Cold Baths
Traction
Elastic Band Extractions
Massage / Trigger Point Therapy
SMR; ART, Foam Rollers, the Stick, Tennis Balls, Golf Balls, LAXballs
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Grip Strength - Benefits
§ improvements in co-contraction abilities
§ eliminate “weak link” in kinetic chain
§ ensure power potential
§ decrease in repetitive use injuries and time to recovery
§ sport specific carryover
More and more people are becoming aware of the importance of
bringing up their grip strength levels. Being able to shoot a
basketball with as much force in the 4th period as in the 1st period,
being able to grip the hockey stick in the 3rd period through hockey
gloves or being able to peel your opponents hands off and stand-up
to get the escape during the last few seconds becomes the
difference between winning and losing. But, most people are
clueless as to anything grip strength related outside of standard
wrist curls or wrist rollers.
Let’s go into more detail to really see what is involved in developing
our hands and lower arm musculature.
NOTE:
§ Reverse Movement patterns will go a long way in prevention
of overuse injuries
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§ Hand Health – includes extensor, dexterity, contrast baths,
stretching and extraction exercises. These are necessary for
maintaining the balance, alignment and health of the hands.
Grip Strength – Sport Specific
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Grip Strength Studies
Consider the following studies, see text in bold:
1: J Strength Cond Res. 2006 Nov;20(4):861-6.
Anthropometric and Performance VariablesDiscriminating Elite American JuniorMen Weightlifters.
Fry, A.C., D. Ciroslan, M.D. Fry, C.D. LeRoux, B.K. Schilling, and L.Z.F.Chiu. Anthropometric and performance variables discriminating eliteAmerican junior men weightlifters. J. Strength Cond. Res. 20(4):861-866. 2006.-The purpose of this study is to identify physical andperformance variables that discriminate elite American junior-aged menweightlifters from nonelite performers. Using a cross-sectional design,multiple discriminant analysis was used to determine field testsidentifying elite male junior weightlifters. Young men who wereparticipants (n = 115) at the Junior National and Junior OlympicsWeightlifting Championships volunteered as subjects (mean +/- SD age= 14.8 +/- 2.3 years.) Elite weightlifters (n = 20) were identified as thetop 17.5% of national-level competitors when weightlifting performanceswere adjusted for body mass using the Sinclair equation. All otherweightlifters were classified as nonelite (n = 95.) Test batteries wereperformed immediately upon completion of a national-level weightliftingcompetition. Variables measured included easily-administered fieldtests of physical dimensions and body composition, muscularstrength and power, flexibility, and gross motor control. Theresulting regression equations correctly classified 84.35% of theweightlifters as elite or nonelite. Five variables significantly contributedto the discriminant analysis (Wilks Lambda = 0.6637392, chi(2) =44.880, df = 5, p < 0.0001, adjusted R(2) = 0.67.) Body mass indexaccounted for 23.13% of the total variance, followed by vertical jump(22.78%), relative fat (18.09%), grip strength (14.43%), and torsoangle during an overhead squat (0.92%.) The use of these 5 easilyadministered field tests is potentially useful as a screening tool for eliteAmerican junior men weightlifters.
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1: Eur J Appl Physiol. 2006 Dec 22;
Hand-grip strength of young men, women and highlytrained female athletes.
Department IV-Military Ergonomics and Exercise Physiology, CentralInstitute of the Federal Armed Forces Medical Services Koblenz,Andernacher Strasse 100, 56070, Koblenz, Germany.
Hand-grip strength has been identified as one limiting factor formanual lifting and carrying loads. To obtain epidemiologicallyrelevant hand-grip strength data for pre-employment screening, wedetermined maximal isometric hand-grip strength in 1,654 healthy menand 533 healthy women aged 20-25 years. Moreover, to assess thepotential margins for improvement in hand-grip strength of women bytraining, we studied 60 highly trained elite female athletes fromsports known to require high hand-grip forces (judo, handball.)Maximal isometric hand-grip force was recorded over 15 s using ahandheld hand-grip ergometer. Biometric parameters included leanbody mass (LBM) and hand dimensions. Mean maximal hand-gripstrength showed the expected clear difference between men (541 N)and women (329 N.) Less expected was the gender related distributionof hand-grip strength: 90% of females produced less force than 95% ofmales. Though female athletes were significantly stronger (444 N) thantheir untrained female counterparts, this value corresponded to only the25th percentile of the male subjects. Hand-grip strength was linearlycorrelated with LBM. Furthermore, both relative hand-grip strengthparameters (F (max)/body weight and F (max)/LBM) did not show anycorrelation to hand dimensions. The present findings show that thedifferences in hand-grip strength of men and women are larger thanpreviously reported. An appreciable difference still remains when usinglean body mass as reference. The results of female national eliteathletes even indicate that the strength level attainable by extremelyhigh training will rarely surpass the 50th percentile of untrained or notspecifically trained men.
Grip is essential, without question. The end point of the kinetic
chain is the hands. Power is generated from the ground, through
the hips, accelerated by the core and expressed through the hands.
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Grip Strength – Some Common ExercisesSome common grip exercise examples (there are numerous) would
include the following in each category:
CrushGrip Machine Towel Pull-upsBruce Lee
Grippers
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Support
Loading Pin Curls Rolling Thunder Deadlift (Vertical Support) (Horizontal Support)
Kettlebell Exercises Farmers Walk
Courtesy of Joe Defrancos
www.defrancostraining.com
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Pinch
2 Hand Plate Pinch 1 Hand Plate Pinch
Blockweight Training
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Wrist Postures
1 Hand Levering 2 Hand Levering
Plate Wrist Curls
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Hand Health
Shot Rotations
Shot Rotations with Contrast Baths
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One of the most important things to remember about all movements,
not just grip strength exercises, is that the volume of movement
should always be maintained in the opposite direction. Specifically
for grip exercises, this will provide us with improved recovery,
balance of strength and alignment of carpal bones.
Grip Strength Programs
When you start looking to incorporate grip strength into your training
programs you can lay it out three ways; before the workout, during
the workout or after the workout.
Before – to stimulate for the upcoming demands
During – to integrate and build functional adaptations by becoming
neurologically efficient at coordinating the hands with the entire
kinetic chain
After – to introduce movements and eliminate weaknesses
One of the biggest misconceptions about grip strength is that
coaches don’t realize there are several different approaches to
building overall hand strength.
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Isolation and integration
Isolated grip exercises will focus on developing specific aspects of
grip or overcoming a weakness. Isolation refers to targeting the
different aspect of grip; crush strength, support strength, pinch
strength, wrist postures or hand health - through direct grip training.
For example, blockweight holds for pinch strength or gripper closes
for crush strength.
Integrated grip exercises force the athlete to utilize their grip
strength while performing a strength training means. Axle deadlifts
or towel pull-ups are two examples.
Co-contraction tells us there is a balance between the contractions
of the agonists and antagonists that will provide us with muscular
tension. This tension will allow full expression of power and create
stability to absorb, redirect or create impact.
The end point of the kinetic chain is the hands. We must develop
the hands so there is no weak link in the chain and efficient co-
contraction can occur. If we do this, we can build complete athletes.
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General Grip Routine
Outline: For the athlete who is new to grip training, a general
program is the first course of action. Don't concentrate on more
than one aspect of grip during each workout. Too much direct work
will tax the CNS and potentially affect your next primary workout.
Crush
Two of the most basic ways to train:
Maximal Effort - attempt close of maximal or near maximal tension
strength gripper
Reps/Sets: 1 Rep Hold, TUT ~3-5 sec each set, 3-5 sets
Repetition Effort – sub-maximal gripper
Reps/Sets: 5-10 reps, 3-5 sets
A Few Common Advanced Training Protocols:
BTR: Beyond the Range Gripper Closes
OC: Overcrush Gripper Closes
SH: Strap Holds
IC: Inverted Closes
HN: Heavy Negatives
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Pinch
Sub-Maximal Effort – choose a weight that can be held for time with
each hand.
Rep/Sets: Holds for time, TUT – ALC (as long as you can) -
2xdimes, 3xdimes, 4xdimes, 2xquarters, 3-5 sets
A Few Common Advanced Training Protocols:
2HP: Two Hand Pinch
IP: Inverted Pinch – Double Supinated Grip
PL: Pinch Levering
PC: Pinch Curling
BW: Blockweights
DP: Dynamic Pinch
Support
Maximal Effort - choosing a weight and bar thickness that can be
held for time.
Reps/Sets: Holds for time, TUT – ALC, 3-4 sets
A Few Common Advanced Training Protocols:
RT: Rolling Thunder
VS: Vertical Support
AXLE: Axle Training
ROPE: Rope Training
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More specific grip training would begin the integration of
strengthening wrist postures and possibly bending and tearing
protocols.
Advanced Grip Routine
Here is a sample grip strength program to isolate and develop
insane crushing strength. It utilizes conjugate periodization to
alternate maximal effort – heavy, dynamic effort – speed and
repetitive effort / submaximal effort – foundational strength days.
Conjugate Grip Template - Crush
Day 1 ME Crush
Day 2 REST
Day 3 DE Crush
Day 4 REST
Day 5 RE/SE Crush
Day 6 REST
Day 7 REST
Crush Strength Exercises:
Grippers - Beyond the Range (BTR) closes, Strap Holds,
Overcrushes (OC), Varying sets (no set, parallel, credit card)
Grip machine; GRex
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Barbell / Dumbbell Finger Rolls
Eagle Claw Cable Crushes
Crush Strength Supplemental Exercises:
Blockweights – 1, 2, 3, 4 fingers, By the Face (BTF), By the Top
(BTT)
Recovery Exercises:
Elastic Band Tractions
Extensor Bucket / Extensor Bands, Outer Loops (Static)
ME Crush Day: Cheat set any gripper higher than goal gripper,
hold for 5-10 seconds. A BTR gripper should also be cycled into
this day.
DE Crush Day: No set lighter than goal gripper with explosive,
dynamic sweep to a close, or as close as possible. A BTR gripper
should also be cycled into this day.
RE/SE Crush Day: light-moderate strength gripper to failure, or for
specific sets/reps. A BTR gripper should also be cycled into this day.
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Sample ME Day
ME Crush
5 attempts with Heavier than Goal Gripper
Right and Left Hands - 5-10 seconds all sets
Supplemental
Whole Hand Blockweight Training – 3-5 sets
Right and Left Hands - 5 second holds all sets.
Accessory 1
Barbell or DB Wrist Extension - 3 sets - 10 reps
Accessory 2
Band Extensions - multiple sets / reps
Sample DE Day
DE Crush
6 sets of 3 reps speed closes with lighter than Goal Gripper
With minimal set, large sweep
Supplemental 1
Last 2 Fingers Blockweight Training – 3-5 sets
Right and Left Hands - 5 second holds all sets.
Accessory 1
Rice Digs - 3 sets until failure
Accessory 2
Pony Clamp attempts - multiple sets / reps
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Sample RE Day
RE Crush
5 sets of 5-8 closed reps with lighter than Goal Gripper
All reps with handles opened to 1" or parallel
All reps are closed
Supplemental 1
Eagle Claw Pull-ups – 3 sets of 10
Supplemental 2
DB Finger Rolls
Accessory 1
Contrast Bathes
Accessory 2
Shot Rotations
The general and conjugate grip programs demonstrate two different
methods for isolating specific aspects of grip strength. As the
athlete develops a foundation, integration will be the key, not only
for functional carryover but also decreasing the training sessions
duration.
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Bodyweight Protocols
We must not forget the most basic of protocols - bodyweight
exercises. This training has been with us our entire lives. From the
time we took our first steps, to running on the playground and
playing on the monkey bars.
Have you ever given a broomstick to a young child and asked them
to hit a squat? After some brief instruction, they drop in the hole
with perfect upright positioning and drive back out. No
compensation patterns, no tight hip flexors, no immobile thoracic
spine or locked up ankles.
Those things occur from years of repetitive linear movement
patterned exercises. We, as strength coaches must overcome
these dysfunctions and sometimes regress to bodyweight
movements to identify specific issues and re-establish proper
patterning.
Bodyweight - Benefits
§ versatile, can be done anywhere
§ ability to stabilize and control their body, spatially, according to
body type, leverages and relative strength levels
§ build proficiency of movement (patterning) through repetition
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§ increase muscular endurance
§ improves active joint flexibility
§ improves ability to execute the full ROM of a compound
means without external load, progression after movement
becomes stabile and proficient when articulating from bilateral
to unilateral
§ great for active rest days or overcoming a weakness
Bodyweight protocols promote and enhance sagittal
and frontal plane stability
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Loading basic exercises should be considered after the unloaded
equivalent can be stabilized across all engaged segments of the
kinetic chain and proficiently executed (postural; kinesthetic
awareness, balance, proprioception) in all planes of motion without
(or with minimal) deviation in form.
Planes of Movement Planes of Motion Sport
Joint Spatial
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Bodyweight – Common Exercises
Pushups Squats Lunges
Here is a short list of additional bodyweight exercises:
SquatsSumo SquatsOne-Leg Squat - PistolsHindu SquatsLungesBackward LungesOne-leg DeadliftMountain ClimbersSquat ThrustsBurpeesCalf RaisesHanging Leg RaisesWheel Roll-OutsRussian TwistsV-upsHyperextensionsScissor KicksPlanksSide PlanksPlyometric Push-UpsPlyometric Pull-UpsDepth JumpsBounds
Wall WalkingSide crunchesReverse CrunchesPush-UpsElevated Push-UpsTwisting Push-UpsHandstand Push-upsDipsDivebomber / Hindu Push-UpsBear WalksCrab WalksAll IsometricsPull-UpsChin-Ups1 Arm Pull-Up1 Arm Chin-UpFinger Pull-UpsTowel pull-upsClimbingBridgingFront BridgingNeck Isometrics
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The athlete should always be striving for proficiency of bodyweight
movements. It is not practical to refrain from loaded movements
until then, but the goal is to always seek a higher level of proficiency
controlling their own bodyweight.
Gray Cook’s Functional Movement Screen (FMS) is one set of
unloaded dynamic postural assessments (seven in total) that can be
used to gauge the athlete’s current state of readiness. There are
many others, but the FMS is the most popular.
Partner Assisted Bodyweight Protocols
Partner assisted bodyweight protocols will
give you more even options for
dynamically loaded strength training
means. A partner becomes the athlete’s
external loading. The athlete will pick up
their training partner and get to work.
Our Grappling Conditioning I & II DVDs
have a ton of partner bodyweight training
variations. Simply put, the idea is to
utilize a partner’s bodyweight as you
would a barbell, dumbbell or more
specifically, an odd object.
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Partner Assisted Bodyweight - Benefits§ see Odd Object Benefits Section
§ team unity and trust
§ quick transitions and setup
§ high functionality for contact and combat
sports
§ strength mobility
Partner Assisted Bodyweight - Exercises
Back Squats
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Zercher Squats
Shoulder Squats
One-Arm Floor Press
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The Cradle Lift
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Manual Resistance Protocols
Another type of partner assisted strength training is manual
resistance. This protocol involves performing exercises against
resistance provided by a partner. Neurologically your body cannot
determine the difference between a dumbbell, barbell or sandbag.
Resistance is resistance, but manual resistance protocols offer
some unique benefits.
Think about sitting on the edge of a bench with your training partner
behind you pushing down on your hands while you perform military
presses. Another example would be standing face to face with a
training partner and having them add resistance to a bicep curl
movement.
The idea is that the partner will give (variable or accommodating)
resistance throughout the movement according to the strength or
fatigue of the lifter.
Because of the interaction between the partner and the lifter, the
resistance causes an adjusting effect (similar to a variable training
surface.) The rapidness of adjustments speed up as fatigue and
lactic acid levels increase. Just like partner assisted bodyweight
protocols, manual resistance also offer a dynamic resistance similar
to odd objects.
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Some Manual Resistance Alternatives
Manual Resistance Pole Exercises
A broom stick, dowel rod or metal pipe can be used for manual
resistance exercises too. This is a great alternative and will give
some more options for exercises. The partner will push down on the
metal pipe to provide the manual resistance.
Manual Resistance Combination Exercises
Another variation would be to perform combination exercises with a
partner. For example the athlete could go down into a static lunge
and a partner can give resistance to a military pressing movement.
Manual Resistance - Benefits
§ increased time under tension (TUT)
§ pushing lactic acid threshold (LAT)
§ accommodating resistance - easily controlling load according
to the athlete’s strength levels and fatigue levels
§ can be done anywhere; on the field, court, mat
§ time efficient; versatile / quick changeover between exercises
§ many athletes can be paired up and trained at once
§ strength mobility
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Manual Resistance – Common Exercises
Manual Resistance Training for Football Athletes at the U.S. Air ForceAcademy
Allen Hedrick, MA, CSCSStrength and Conditioning Journal: Vol. 21, No. 1, pp. 6–10.
Now that we’ve established the fundamentals we will now delve into
Chaos Theory.
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The Chaos TheoryChaos Training Manual
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“When I dare to be powerful, to use my strength in the service of myvision, then it becomes less and less important whether I am afraid.” - Audre Lorde
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What is Chaos?
Well, let me first show you my inspiration.
Rock climbing
One day after seeing this picture, it hit me and it all became very
clear.
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It was all so simple. Look at the climber above. I actually started
laughing when I thought about this guy doing pull-ups. It would be
so easy for him to do simple pull-ups - straight up and straight down.
Shoulder adduction in the frontal plane – simple right?
Of course, simple for him because his training has advanced far
beyond the standard linear movement patterns.
What would this guy need to do to get ready for this climb (besides
ass-busting hard work, a ton of SPP and big elephant cajones?)
Climbers possess the ability to powerfully express high levels of
relative strength in a chaotic, random environment. They display
extraordinary back, shoulder and grip development while
maintaining functional mobility and flexibility.
They need to maintain their flexibility to reach those crazy angles
but it is also those crazy angles that demand such high levels of
specialized full body strength.
Also, consider this; for this climber not to have a really bad day,
he would need the ability to fire high threshold MU’s instantaneously,
to explode up and grab the next hand hold - in a fatigued state!
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Rock climbing promotes an environment requiring high levels of
muscular endurance and resistance to high levels of lactic acid,
because there is little to no rest.
As soon as he attaches himself to the cliff face his muscles are
rapidly contracting and relaxing to constantly stabilize, redirect and
shift his body and COG for the next step.
His movements are not linear; they become chaotic.
From this analysis - I had my idea.
How could I create the adaptations his sport demands and apply it
to all sports; because sports by nature are chaotic.
From this picture I had 1 exercise, which progressed to another
exercise library, which progressed to an exercise library. From
concept, to theory, to exercises - the system developed. This was
the origin of Chaos Training.
Isolation Becomes Integration
Isolation becomes integration.
What does this mean?
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Strength training (excluding SPP, agility, ballistics, etc… ) is typically
associated with preparing athletes for their respective sport(s) by
developing strength adaptations through the incorporation of
exercises that reinforce stationary (spatially fixed), linear movement
patterns (push / pull, extension / flexion, adduction / abduction, etc.)
This regimen has greatly expanded over the last several years with
the introduction of odd object and strongman training protocols into
strength programs; for example the Diesel Method and Joe
Defranco’s Westside for Skinny Bastards (WS4SB) program.
Linear movement patterns are the basis of all strength training
exercises where the loading is submaximal to maximal. Max effort
squats, dynamic effort deadlifts or power hang cleans, for example,
all require strict adherence to form because of the load and inherent
properties of the means.
They are spatially fixed and patterned in their movements, with
optimal bracing and evenly distributed loading, i.e. the best case
scenario.
Their function is to provide specific strength adaptations according
to their loading, speed of movement (RFD) and subsequent
neurological adaptations. They are isolated in their movement and
isolated in their adaptations, this dictates their function.
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Let’s go back to our pull-up example.
Typical pull-up
Looks pretty typical, right?
We know that the pull-up is one of the best exercises for building all
of the musculature of the upper back. This great exercise can also
be further adapted to increase its functionality for athletes. A chaos
pull-up is this modification.
The chaos version of a pull-up is very different than the standard,
but it will not lose the benefits of the original, it will only build upon
them.
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The Chaos Pull-Up
Start of movement:
1. Initiated with a (forward or lateral) jump.
2. Athlete dynamically grasps the bar.
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3. Athlete absorbs impact, decelerates the momentum and reverses
the direction.
The greater articulation of the shoulder and re-stabilization of the
athlete’s COG accumulates the energy of the system, producing a
powerful concentric contraction exploding the athlete up and over
the bar.
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4. End of movement:
Typically by rep 3 (depending on the strength, balance and skill of
the athlete) balance and homeostasis has occurred and the athlete
has re-established a linear movement pattern.
This is the goal - a rapid return to center.
There you have it, your first chaos exercise. Imagine throwing a
weight vest on your athlete during for this movement!
Which version do you think is harder? The standard or the chaos
version? Which version do you think will provide a more random
stimulus?
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Integration, as we will define it, forces us to step outside of linear
movement patterns for our supplemental training. Random
movement patterns and / or motions that require stabilization (of the
kinetic chain, end-points of the kinetic chain or the athlete’s COG) to
re-establish, remain in or drive towards linear motion (movement
fixed in one plane of motion, stabilizing in the other two) will provide
training stimuli that will build upon our maximal effort, dynamic effort,
repetitive effort and submaximal effort training.
Our goal as strength coaches is to provide a safe and progressive
training environment that provides the most potential carryover to
athletic performance. This can be done proactively by learning how
to efficiently and rapidly overcome highly functional or unexpected
stresses, i.e. chaotic training.
Just as strongman and odd object training promises to load our
athletes in multiple planes, chaos training will build upon this
movement under tension ( T) and add unexpected stimuli that
must be overcome and controlled.
Integration will be the key to developing the more complete athlete.
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Conventional vs. Non-Conventional
I would define conventional resistance training means for athletics
as the following:
Powerlifting Protocols
Weightlifting Protocols
I would define non-conventional resistance training means for
athletics as the following protocols:
Strongman Protocols
Odd-Object Protocols
Kettlebell Protocols
Grip Strength Protocols
Chaos Protocols
Because of their rising popularity, non-conventional training
protocols are now becoming conventional.
The lines have become blurred.
We are now starting to realize that there are overwhelming benefits
derived by incorporating exercises and concepts from all of the
above training methodologies and blending them together to
address specific needs of each individual athlete.
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This is the Diesel Method.
Looking at the cross-functional integration between the training
protocols is essential.
What is cross-functional integration?
It is the collaborative integration of techniques across several
protocols.
For example, benefits can be derived by taking concepts typically
associated with the development of powerlifters and applying them
to odd objects training (see BTR Stone Lifting below.) This is cross-
functional integration.
Cross-functional integration is the basis for the Progression Theory
of the Diesel Method. Driving toward this innovation has kept us
ahead of the curve and this manual will help you to do the same.
The Progression Theory is comprised of the Movement Under
Tension Principles ( T) and the Extension of the Movement
Principles.
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The Diesel Method
The Diesel Method is a multi-protocol methodology that Jedd
Johnson and I have developed and adapted over the years.
Structured and defined by the Movement Under Tension and
Extension of the Movement concepts, the goal is to enhance the
adaptations derived from conventional training means. If we can
enhance the athlete’s ability to express strength and speed in multi-
planes and without optimal conditions – we will build better athletes.
Movement Under Tension (M T)
The Diesel Method defines Movement Under Tension or T as
(from page 41):
“M T is defined as externally loading the athlete as they move
across a distance, from point A to point B. Adaptations
derived from dynamically (or progressively) loading the athlete
include increasing their ability to absorb force, regulate
breathing, stabilize dynamically and demonstrate mental
toughness. The athlete can be loaded unilaterally, bilaterally,
progressively or randomly. Some examples include;
accelerated or decelerated band training, sled dragging,
sandbag walking, general GPP work, yoke walking, overhead
lockout walks and so on.”
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Brown SH, Vera-Garcia FJ, McGill SM. Effects of abdominal muscle
co-activation on the externally preloaded trunk: variations in motor
control and its effect on spine stability. Spine. 2006 Jun
1;31(13):E387-93.
“Individuals in an externally loaded state appear to select a natural
muscular activation pattern appropriate to maintain spine stability
sufficiently. Conscious adjustments in individual muscles around this
natural level may actually decrease the stability margin of safety.”
The athlete can develop proficiency in maintaining; balance
(postural COG alignment), stabilization of kinetic chain, breathing
patterns and absorbing a magnified reactive ground forces, when
moving under external load.
Extension of the Movement
The Diesel Method defines Extension of the Movement as
increasing the difficulty of the lift, the work capacity, the potential co-
contraction and bracing requirements and the benefits of a lift by
changing one or more components of the lift.
One example might find us modifying a typical farmer’s walk
exercise. This can be done several ways and with different levels of
progressive difficulty.
As the difficulty increases, the work capacity required to execute the
lift also increases. If the work capacity increases, then the benefits
and adaptations (S.A.I.D. principle) derived accumulate.
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The potential farmer’s walk progression:
Level 1: Trap Bar Deadlift
Level 2: Trap Bar Deadlift and Walk
Level 3: Farmer’s Walk with Uniform Loading§ The same implement in each hand; odd objects; DB, Farmer’s
Implements, KB, Sandbags
Level 4: Farmer’s Walk with Non-Uniform Implement Loading§ A different implement in each hand; odd-objects; DB, farmer’s
implements, KB’s, sandbags
§ Example: sandbag / kettlebell combo; sandbag in the left hand /
kettlebell in the right hand
Level 5: Farmer’s Walk with Non-Uniform Implement and Athlete
Loading§ A different implement in each hand; odd objects; DB, farmer’s
implements, KB’s, sandbags
§ Implement or Athlete is loaded in different racked positions;
shoulder, back or zercher
Level 5 Farmer’s Walk
Shoulder Sandbag / Sandbag Carry /
Farmers Walk combo Farmers Walk combo
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Extension of the Movement Categories
The Extension of the Movement categories are as follows:
§ Modification of Exercise
§ Modification of Variables
§ Modification of Athlete
Modification of Exercise
Unilateral
Performing a movement on only one side of the body or removing
one or more end points (ground based contact points) of the kinetic
chain.
n Example 1: one arm thick handled dumbbell clean & press
n Example 2: one dumbbell, one leg RDL
Bipolars
Bipolars are defined as performing two separate movements on
each side of the body, at the same time.
§ Example 1: one arm dumbbell press / dumbbell curl combo
§ Example 2: sandbag shoulder squat / gripper close combo
§ Example 3: farmers walks / kettlebell clean combo
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Both unilateral and bipolar movements promote bracing,
stabilization and co-contraction.
Instability / Proprioception
Instability, chaos and sensory modification training will promote
more efficient movement and patterning.
Instability Training – destabilizing athletes’ balance points and
kinetic segments. Some examples include:
§ training on sand
§ barefoot training
§ instability devices; wobble boards, swiss balls, etc.
Chaos Reactive Series – destabilizing athlete’s kinetic chain, which
is dependent upon location of impact and momentum and size of
mass at impact. Some examples include:
§ Chaos Shock Series, e.g. chaos pull-ups
§ Chaos Acceleration / Deceleration Series, e.g. elastic resisted
speed ladder
§ Chaos Ripper Series, e.g. sled dragging rippers
Sensory Modification – dampening or heightening the athlete’s
neural feedback and awareness
§ cognitive training, sensory deprivation, etc.
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Beyond the Range (BTR)
Changing the starting position of a movement forces the athlete to
generate speed and strength at different (leverage) positions and at
different accumulation rates according to this position.
Beyond the Range (BTR) is defined as increasing the typical ROM
of an exercise. This is accomplished by having the athlete stand on
blocks or plates.
Beyond the Range Examples:
§ BTR stone lifting
§ BTR trap bar deadlift
Beyond the Range (BTR) Stone LiftingCross functional integration of powerlifting and odd object protocols
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Partials
Partials are defined as shortening the ROM of an exercise, typically
executed with the athlete utilizing a power rack to pinpoint specific
angles and sticking points. Partials allow for supra-maximal weights
(compared to the full execution of the lift) to be used because the
ROM is limited to the end-range of the lift. Which according to
biomechanical leverages, is the most advantageous according to
the athlete’s natural strength curve.
Partials Examples:
§ rack pulls
§ kettlebell snatches from blocks
§ overhead lockouts
Modification of Variables
Tempo
As explained and examined by Coach X (EliteFTS Q&A) through his
IDP program, varying the time under tension (duration), speed and
dynamics of each type of muscle contraction for submaximal efforts,
will provide unique adaptations to improve comprehensive strength
levels.(4, Articles, Coach X)
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Modification of these variables can be instituted and periodized
during a training session or during a 3-4 week training block.
Varying the Duration and Speed of Concentric Phase
Benefits of rapid concentric contraction:
§ improved RFD
§ improved intramuscular coordination (MU recruitment)
§ limit end-point deceleration for ballistic (throwing) means
§ improved mental focus
Benefits of slow (controlled) concentric contraction:
§ increase in hypertrophy
§ increased mitochdondrial density
§ improved integrity of engaged kinetic segments and
surrounding musculature
§ improved resistance to high lactic acid levels
§ improved mental focus
Varying the Duration and Speed of Eccentric Phase
Benefits of rapid eccentric contraction:
§ improve reactive expression and subsequently provide a
greater force production
§ see Reactive Strength Section
§ high threshold neurological excitement
§ increased fast twitch muscle fiber recruitment
§ improved integrity of engaged kinetic segments and
surrounding musculature
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Benefits of slow (controlled) eccentric contraction:
§ ability to integrate supra-maximal efforts
§ muscle and connective tissue density
§ improved hypertrophy
Varying the Duration of Isometric Contraction
Benefits of long duration isometric contraction:
§ improved absorption abilities of the athlete in activated range
§ improved co-contraction and muscle tension capacity and
abilities
§ improved stabilization and integrity of kinetic segments
according to specific engaged (working) angle (typically +/-
15º)
§ mental toughness
Rest Periods
Modification of rest periods between efforts is a quick way to
increase or decrease the intensity of a training session.
Rest Period General Guidelines
Goal Rest PeriodBetween Sets
Power 3-5 minutes
Strength 3-5 minutes
Hypertrophy /Endurance 30-90 seconds
Reactive Means Full Recovery
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Rest periods should be adjusted during a training session or during
a specific set, dependent upon volume, intensity, specificity and
desired training effect.
Longer rest periods = higher intensity
Shorter rest periods = lower intensity
Incorporation of both long and short duration rest periods will drive
work capacity.
Decreasing rest periods between sets will force the athlete to adapt
improving overall strength endurance, power endurance and general
work capacity. Neurologically and physiologically speaking, more
volume can be completed at a higher percentage of the athlete’s
1RM. Methods like rest-pause, complex training and supersets will
increase the athlete’s abilities to sustain repetitive efforts of various
intensities.
Modification of Rest Periods Methods:
§ rest-pause – 20 second rest periods between efforts of
specific intensity, e.g. 80% of 1RM
§ complex training – strength exercise followed by the execution
of a power exercise, e.g. box squats followed by box jumps
§ supersets – multiple exercises linked together with little to no
rest
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Modification of Athlete
We can modify the athlete’s biomechanical leverages in training for
specific movements (general, general specific or SPP) by removing
or isolating segments or end-points of their kinetic chain.
This technique has several unique benefits:
§ By removing a segment(s) of the kinetic chain, the remaining
segments must work harder during the movement to generate
the same amount of power. There are fewer segments to
generate a powerful expression and the summation of these
forces is limited to only the remaining working segments.
§ Mobility is promoted in the remaining working segments as
they are now expected to engage their full potential ROM.
§ Coordination, balance and intermuscular coordination is
enhanced by engaging a familiar movement pattern (or
sequence of movements) in an atypical, non-advantageous
way.
Some examples would include:
Example 1: kneeling kettlebell cleans
Example 2: kneeling stone shouldering
Example 3: kneeling golf ball driving - SPP
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Extension of the Movement ExamplesModified Athlete ExamplesKneeling Kb Cleans
The athlete will initiate a kettlebell
clean without the benefit of full range
ankle, knee and hip extension.
Because of this, the rate of force
development and HTMU recruitment
must be very high.
Athlete will finish in racked position
and return back to starting point.
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Kneeling Stone Shouldering
Same patterning as the above
example, but this time we are
utilizing an atlas stone.
Regulation of breathing is
enforced and mental toughness
is developed.
The athlete must be explosive
and engage the object with
purpose to compensate for
removed kinetic segments.
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Driving from Knees - SPP
As we have stated previously, if
we remove kinetic segment(s)
the remaining segments must
work harder to generate
required force and power.
This technique can also be
applied to the execution of SPP,
as shown in this example, to
improve mobility of engaged
kinetic segments.
As you can see, thoracic spine
and shoulder mobility is required
and promoted.
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Instability Training
Let’s now discuss instability training.
When you first hear the words – instability training – the first things
that come to your mind are some of the following devices:
Bosu Balls
Swiss Balls
Wobble Boards
Foam Pads
Pogo Sticks
Inflatable Rafts
Road Kill
What do all of these devices have in common?
You stand on them.
When you stand on them your ground based support becomes
unstable.
Does this unstable ground based support provide the optimal
foundation to generate force? Power? Strength? Speed?
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Sport is played on a field, on a court, on a track, on a mat, so how
does removing the stability of the athlete’s support base provide
functional benefits?
Yes, instability training does provide many unique benefits.
Benefits of Instability Training:
§ Rehabilitation; balance and re-stabilization of ankles, knees
and hips
§ potential vibrational adaptations
§ neurological efficiency, improved coordination
§ improved bracing and co-contraction abilities
§ proprioceptive, kinesthetic, spatial awareness
§ should be utilized as a compliment to stable, rigid ground
based strength training
What I don’t agree with is when coaches try to squat on a swiss ball
or rely on these devices too much in their training, claiming they are
the end all be all of functional training.
They got it all wrong!
The adaptations needed for sport are vast and wide ranging, and
must come from training that is vast and wide ranging. The
incorporation of many techniques and protocols in training will
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provide a more comprehensive training profile. Instability training is
no exception.
The SAID Principle (Specific Adaptations to Imposed Demands)
states that if there is effort, there will be a physiological adaptation
(tendon strength, metabolic energy stores, body composition, etc.)
specific and resultant to that effort. Maximizing the effectiveness of
your training will maximize your potential to realize these
adaptations.
This basically means if I do squats on a swiss ball, I am going to get
good at squatting on a swiss ball or if I do tricep extensions on a
wobble board, I’ll get good at doing tricep extensions on a wobble
board. But where is the real functionality?
As noted in the Benefits of Instability section above, functional
adaptations can be developed with the incorporation of instability
training, but they must be in addition to your foundational strength
training program.
Let’s review a quick study, with special attention to the bolded text.
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doi: 10.1519/R-18475.1The Journal of Strength and Conditioning Research: Vol. 20, No. 3,pp. 716–722.
The Role of Instability With Resistance TrainingDavid G. Behm,a, c and Kenneth G. Andersonb
ABSTRACT
“Behm, D.G., and K.G. Anderson. The role of instability withresistance training. J. Strength Cond. Res. 20(3):716– 722.2006.— There are many instances in daily life and sport in whichforce must be exerted when an individual performing the task is inan unstable condition. Instability can decrease the externally-measured force output of a muscle while maintaining highmuscle activation. The high muscle activation of limbs andtrunk when unstable can be attributed to the increasedstabilization functions. The increased stress associated withinstability has been postulated to promote greater neuromuscularadaptations, such as decreased co-contractions, improvedcoordination, and confidence in performing a skill. In addition, highmuscle activation with less stress on joints and muscles couldalso be beneficial for general musculoskeletal health andrehabilitation. However, the lower force output may bedetrimental to absolute strength gains when resistancetraining. Furthermore, other studies have reported increasedco-contractions with unstable training. The positive effects ofinstability resistance training on sports performance have yet to bequantified. The examination of the literature suggests that whenimplementing a resistance training program for musculoskeletalhealth or rehabilitation, both stable and unstable exercisesshould be included to ensure an emphasis on both higherforce (stable) and balance (unstable) stressors to theneuromuscular system.”
Let’s go back to our rock climbing example. Much like our chaos
pull-ups, rock climbing provides a very dynamic and random
engagement of our athletes, where resultant force vectors act to
contradict and counteract the momentum of the mass (athlete) in the
system.
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Instability comparison between pull-ups and rock climbing
NOTE: The greater positions (strength mobility) required by the
shoulders, dynamic grip component and the force vectors resultant
of the mass, speed and direction of the athlete.
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Which movement looks more functional?
Both of course, but the rock climber example on the right (above) is
not fixed and linear in his movements. Fixed and linear, like typical
pull-ups, refer to the amplitude and direction of force vectors,
leverage and muscular coordination acting parallel to the movement
pattern.
Is movement in sport fixed and linear? No, that is why both means
are of interest and value to our training.
Because the climber is in motion (laterally or randomly to the target
direction of the exercise of straight up and down) and he has mass,
he has momentum. Newton’s First Law of Motion tells us he will
stay in motion unless acted upon by an external force, which in this
case, are his muscular contractions (eccentric, concentric or
isometric.) His goal is to re-center and re-stabilize his COG and
continue upwards.
Now, as the climber moves back to center he has to overcome the
inertia his body (mass) has created with enough force to counter
balance back to the center. For him to do this he has to overcome
the kinetic energy he has accumulated by being in motion. The
magnitude of this kinetic energy that he has accumulated is specific
to his speed and mass.
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As the speed of movement increases, the force needed to overcome
and redirect the mass also increases and it now becomes a
potential reactive expression.
Also, because of the varying hand holds and random movements,
the climber is forced to build strength in greater positions
(articulations) of the shoulder (GH) joint. There is also a more rapid
contradictory muscle tension (contracting, relaxing) of the
musculature of the upper back (lattisimus dorsi, posterior delts, teres
major, subscapularus, rhomboids, traps.) This promotes greater
work capacity over a typical pull-up, which emphasizes fixed lateral
shoulder adduction.
Our ultimate goal is to improve our athletes’ ability to react in a
random environment and improve how quickly they can return to
homeostasis.
Ground Based Instability
To compensate for an unstable (muddy) surface, maintain their
COG and improve their traction and ability to maneuver, a football
player will wear cleats.
We know that there is an inverse relationship between the potential
to generate power and the level of instability of our ground based
support.
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Instability vs. power potential comparison
What the graphic telling us:
Here are a few studies for our reference.
Study 1:
doi: 10.1519/1533-4287(2004)18<637:MOEAAL>2.0.CO;2The Journal of Strength and Conditioning Research: Vol. 18, No. 3,pp. 637–640.
Maintenance of EMG Activity and Loss of Force Output WithInstability
Kenneth G. Anderson and David G. Behm
School of Human Kinetics and Recreation, Memorial University ofNewfoundland, St. John's, Canada
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ABSTRACT
“Anderson, K.G., and D.G. Behm. Maintenance of EMG activityand loss of force output with instability. J. Strength Cond. Res.18(3):637–640. 2004.— Swiss Balls used as a platform for trainingprovide an unstable environment for force production. Theobjective of this study was to measure differences in force outputand electromyographic (EMG) activity of the pectoralis major,anterior deltoid, triceps, latissimus dorsi, and rectus abdominus forisometric and dynamic contractions under stable and unstableconditions. Ten healthy male subjects performed a chest presswhile supported on a bench or a ball. Unstable isometricmaximum force output was 59.6% less than under stableconditions. However, there were no significant differences inoverall EMG activity between the stable and unstable protocols.Greater EMG activity was detected with concentric vs. eccentric orisometric contractions. The decreased balance associated withresistance training on an unstable surface may force limbmusculature to play a greater role in joint stability. Thediminished force output suggests that the overload stressesrequired for strength training necessitate the inclusion ofresistance training on stable surfaces.”
Study 2:
doi: 10.1519/1533-4287(2002)016<0416:MFAAUS>2.0.CO;2The Journal of Strength and Conditioning Research: Vol. 16, No. 3,pp. 416–422.
Muscle Force and Activation Under Stable and Unstable Conditions
DAVID G. BEHM, KENNETH ANDERSON, and ROBERT S. CURNEW
School of Human Kinetics and Recreation, Memorial University ofNewfoundland, St. John's, Newfoundland, Canada A1C 5S7
ABSTRACT
“The objective of this study was to determine differences inisometric force output, muscle activation (interpolated twitchtechnique), and electromyographic activity of the quadriceps,plantar flexors (PF), and their antagonists under stable andunstable conditions. Instability in subjects was introduced by
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making them perform contractions while seated on a “Swiss ball.”Eight male subjects performed unilateral leg extensor (LE) and PFcontractions while seated on a bench (LE), chair (PF), or a ball.Unstable LE and PF forces were 70.5 and 20.2% less than theirstable counterparts, respectively. Unstable quadriceps and PFactivation averaged 44.3 and 2.9% less than activation understable conditions. Unstable antagonist/agonist ratios were 40.2and 30.7% greater than stable ratios in the LE and PF protocols,respectively. The greater decrements with LE can be attributedto the instability of only 2 points of floor contact, rather than 3points of floor contact as with the PF. Swiss balls may permit astrength training adaptation of the limbs, if instability ismoderate, allowing the production of overload forces.”
The incorporation of the standard unstable devices in your program
does have its benefits, but their carryover to sport specific
functionality is limited because we can never truly express any
appreciable levels of force or power - especially when these devices
limit our ground movements to a single fixed position!
In sport is the ground unstable? No!
Obviously there are exceptions; water polo, beach volleyball and a
few others.
But, it is the athlete AND their random and patterned reactions that
create exponential, reactive and unexpected forces, not the surface
they are playing on. So utilize instability training, for its purpose and
not beyond.
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Chaos training will not change the base of support, the ground
component, but it will change how the athlete reacts in an unstable
environment. How quickly they can turn on the high threshold motor
units to express power, absorb or create force or impact, and then
return to normal state. This will be the key to efficient cognitive
thinking and next-step efficiency.
We must incorporate means that allow the athlete to generate great
force and power, but also engage our athletes in an environment
that forces them to adjust randomly and subconsciously.
.” . . the sensory feedback coming from muscles, tendons and joints
greatly affects movement patterns. Central excitations have a
tendency to flow always into stretched muscles. Thus, every change
in body positioning alters the configuration of the next succeeding
efferent response. It affects not only the muscle stretched, but all
functionally related muscle groups as well. This means that a
change in the responsiveness of one component of a movement-
complex spreads autonomously to the other constituents.”(9,
Publications, Hellebrandt, p. 399)
For efficient and maximum performance ”...the kinesthetic acuity we
should strive for is not enhanced general body awareness, but
rather, a more sharply defined and specific sensitivity to what is
happening in those key maneuvers upon which the success or
failure of complex movement patterns may depend" (9, Publications,
Hellebrandt, p. 407)
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The FoundationChaos Training Manual
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The Chaos Training System
Chaos TheoryFrom the Preface
“Chaos Theory as demonstrated by Edward Lorenz in 1960,
suggests that as a small random change is introduced into a system,
it causes a ripple effect that can overwhelm and change the long
term behavior of the system. Henri Poincare further determined that
unless these initial changes could be defined and measured, the
outcome or deviation caused by these ripples could never be
predicted.”
Chaos Philosophy
“… a reactive means by which
potential cumulative
improvements in strength,
reactivity, kinetic coordination
and cognitive response can be
attained and produced by non-
linear, random stimuli in a
progressive training environment where adaptations are achieved by
overcoming a destabilization of the kinetic chain, generating a
potential reactive “shock” expression and improving the athlete’s
ability to generate and absorb force.”
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Kinetic coordination can be defined as the coordination of:
§ myofascial and muscular systems
§ structural and articular movements
§ neurological efficiency, i.e. integrated movement
Chaos Benefits
Chaos Training can be defined as a supplemental training system
that promotes the following:
Mental
§ mental focus and acuity
§ heightened visualization abilities
§ next step thinking
o The ability to proactively access a game situation and
initiate actions quickly according to those assessments,
i.e. chess match thinking.
§ second nature or intuitive movement
o The ability to move subconsciously and execute after
initial assessments have been made. Can be trained
through repetition and patterning, but can also be
enhanced through cognitive training.
§ cognitive training
o Executing mental tasks independent of the engaged
physical tasks. Athlete is directed or exercise is dictated
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by random sensory cues. Having the athlete perform
mathematical or logical problems through verbal
instruction while executing supplemental means, agility
patterns or SPP training improves their mental capacity,
next step thinking and intuitive movement.
Environment
§ dynamic and random training environment
§ dynamic and random movements improving reactivity
§ dynamic and random multi-planar expressions of speed and
strength
Reactive Force Production
§ utilizing and maximizing benefits of plyometric (shock) training
methods, including rapid excitement of high threshold motor
units and rate of force development
§ promoting and enforcing absorption mechanics, i.e. ability to
efficiently and forcibly express eccentric and isometric
contractions required for landing and deceleration mechanics,
limb alignment, distribution and translation of ground forces,
and efficient accumulation for next step movements through
powerful concentric contractions
o See Chaos Shock series
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§ improving ability to express rapid and reactive change of
direction by utilizing acceleration, deceleration, agility and
cognitive training methods
o See Chaos Acceleration / Deceleration series
§ random forces acting upon the athlete with amplitude and
direction, independent of the movement pattern and
throughout the duration of the exercise
o See Chaos Rippers series
§ decreasing time to re-establish homeostasis (equilibrium and
balanced COG) in preparation for the next step movements
§ increased ability to efficiently translate and summate forces
across kinetic chain
Coordination of Movement
§ efficient kinematic coordination - muscular, articular,
myofascial and neuromuscular systems
§ building strength through the full ROM (articulations) of the
working kinetic segment(s) specific to the activity and the
engaged joint and surrounding musculature, i.e. power or
strength mobility
§ efficient and rapid motor unit recruitment, high threshold
(HTMU) and low threshold (LTMU) motor units prior to the
initiation and throughout the execution of the exercise
§ efficient integration of Extension of the Movement and
Movement Under Tension protocols
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§ promote balance of movements, musculature, proprioceptive
abilities, weaknesses and strengths, activation, stimulation
and restoration
Strength Adaptations
§ increased mobility and strength in required ROM to execute a
skill or task
§ build upon foundational strength training adaptations derived
from linear movement patterns
§ potential vibration training benefits
§ reactive strength potential in greater variety of movements
§ improved athlete’s ability to return to homeostasis after chaotic
event
Some quick definitions courtesy of Dictionary.com.
ho me o sta sis ho mi ste s s–noun
1. the tendency of a system, esp. the physiological system of higher
animals,
2. to maintain internal stability,
3. owing to the coordinated response of its parts to any situation or stimulus
tending to disturb its normal condition or function.
e qui lib ri um ikw l bri m–noun
1. a state of rest or balance due to the equal action of opposing forces.
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2. equal balance between any powers, influences, etc.; equality of effect.
3. Physics. The state of a body or physical system at rest or in
unaccelerated motion in which the resultant of all forces acting on it is
zero and the sum of all torques about any axis is zero.
center of gravityAbbr. COG
1. Mechanics. the point through which the resultant of gravitational forces
on a body passes and from which the resultant force of attraction of the
body on other bodies emanates: coincident with the center of mass in a
uniform gravitational field.
How to Create a Chaos Exercise
Chaos exercises are very easy to create and can be categorized by
their difficulty and functionality.
A standard exercise can be modified to create a chaos means by
utilizing:
§ Extension of the Movement principles
§ Movement Under Tension principles
§ a random force vector introduced during the execution of the
exercise, potentially contradictory to plane of motion
§ “shock” exercises to improve impact and counteractive abilities
which improve athlete’s reaction to ground forces, other
players, momentum and gravity
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§ the replacement of the standard training implement with odd
object or other unique training tools, and
§ cognitive training stimuli prior to or during execution of skill or
resistance training means.
Chaos Factor:
A chaos rating scale can be assigned to each exercise according to
their difficulty and level of chaos.
*Linear loading refers to an external load acting upon the athlete:
§ parallel to the vector vertically intersecting the COG of the
athlete
§ parallel to the plane of motion of the exercise
Simple
Movement is Patterned
Spatially Fixed
Loading is Linear *
Complex
Movement is Random
Multi-directional Movement
Random Loading
Reactivity Based
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.
Where should I put Chaos exercises?
The Chaos system creates exercises that are supplemental in
nature. Remember, because of their level of instability, they will
never be utilized for a maximal effort expression.
What they will accomplish is to help you increase your potential to
express high levels of strength, speed, power, agility and so on.
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Chaos exercises can be integrated into your:
§ warm-up routines
§ supplemental or accessory exercise arsenal
§ circuits training
§ superset or giant set training
§ rehabilitative programs
§ GPP or extra workout sessions
§ active rest days
When utilizing chaos means within a series of exercises, perform
the exercise that is most demanding first. Sometimes that is a
chaos exercise, sometimes it is not. If the duration is short, SPP or
GPP means can be preceded by a chaos exercise, which in these
cases, would be utilized to pre-establish a heightened level of
excitement prior to engagement.
Chaos training will now become an integral part of your strength
program. But it is not the ENTIRE program. You will use chaos
means in your training as you would overhead squats if you were a
weightlifter, as a supplemental exercise. The adaptations you will
get from incorporating chaos exercises cannot be achieved through
standard linear exercises.
Spatially fixed exercises with linear movement patterns define the
basis of all strength programs.
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This will always be true.
These are your heavy, maximal effort, limit strength and strength-
speed building exercises; bench, squats, deadlifts, hang cleans and
so on. They require a high level of stabilization because of the load
and intensity.
Chaos training will allow us to not only perform these foundational
exercises more efficiently; it will help us bridge the gap to actual
sports performance.
Overcoming instability will promote stability and efficient
coordination. The instability occurs with the destabilization and
random nature of chaos exercises. The quicker we can overcome
their demands, the quicker homeostasis or equilibrium, spatially, can
be re-established.
Training Considerations
We know that the following statements are true:
§ Muscles should not be trained in isolation - unless overcoming
an injury or bringing up a weakness.
§ A good athletic training program should include multi-joint,
closed kinetic chain (ground based) exercises.
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§ The athlete should train explosively to improve their ability to
express speed, force and improve reactivity.
§ Unilateral loading should be performed to promote stability,
balance and coordination.
§ A good athletic strength training program should be organized,
progressive and periodized to develop all aspects of strength
(limit, relative, starting, explosive, endurance), speed, power,
agility, balance, flexibility and balance as defined by the needs
analysis specific to the athlete and the athlete’s sport.
§ The development of stability and mobility of the major joints of
the body must be understood and enhanced through specific
training to ensure optimal performance and stress distribution.
Let’s look at these concepts in further detail.
Train Unilaterally
Most exercises performed in
the gym are done in one
movement pattern and
bilaterally. Meaning either both
hands are engaging a fixed
implement at the same time
(military barbell press) or the
load is distributed across both
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legs equally (barbell squat.)
In sport, movement (running, throwing) occurs unilaterally, so we
must train unilaterally.
Two examples of unilateral
training would include, one leg /
one arm RDL’s to fire the
hamstrings and glutes
unilaterally while promoting
balance and stability of the
knee and torso stabilization or a
one arm db clean and press
stabilizing the shoulder, back
and torso.
Unilateral training has many benefits including stabilization of the
joints involved in the muscle action, torso strength and stability,
balance, bracing and co-contraction adaptations.
Unilateral training also becomes essential when recovering from an
injury, as potential strength and neurological gains can be achieved
on the injured side or limb by training the uninjured side, this
phenomenon is known as contralateral effects.
Here is a study for review:
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J Appl Physiol. 2006 Nov ;101 (5):1514-22 17043329
Contralateral effects of unilateral strength training: evidence and
possible mechanisms.
Timothy J Carroll , Robert D Herbert , Joanne Munn , Michael Lee ,
Simon C Gandevia
If exercises are performed to increase muscle strength on one side of the
body, voluntary strength can increase on the contralateral side. This
effect, termed the contralateral strength training effect, is usually
measured in homologous muscles. Although known for over a century,
most studies have not been designed well enough to show a definitive
transfer of strength that could not be explained by factors such as
familiarity with the testing. However, an updated meta-analysis of 16
properly controlled studies (range 15-48 training sessions) shows that
the size of the contralateral strength training effect is approximately
8% of initial strength or about half the increase in strength of the
trained side. This estimate is similar to results of a large, randomized
controlled study of training for the elbow flexors (contralateral effect of7% initial strength or one-quarter of the effect on the trained side.)
This is likely to reflect increased motoneuron output rather than
muscular adaptations, although most methods are insufficiently
sensitive to detect small muscle contributions. Two classes of central
mechanism are identified. One involves a "spillover" to the control
system for the contralateral limb, and the other involves adaptations in
the control system for the trained limb that can be accessed by the
untrained limb. Cortical, subcortical and spinal levels are all likely to be
involved in the "transfer," and none can be excluded with current data.
Although the size of the effect is small and may not be clinically
significant, study of the phenomenon provides insight into neural
mechanisms associated with exercise and training.
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Co-contraction
In Supertraining, Siff defines co-contraction as the coordinated
contraction of the agonist and antagonists to produce movement.
Pavel Tsatsouline calls this irradiation. Pavel’s demonstration is to
show a tightly clenched fist and its effect on not only the agonist
(hand and finger flexors) but on the surrounding musculature
(stabilizers of the movement; finger and wrist extensors, lower arm,
upper arm, shoulder and upper back musculature) providing a
progressive, accumulated expression of grip strength.
Because movement is a function of the kinetic chain, we can
establish that initiation of this movement occurs as a result of the
systems that comprise the kinetic chain; articular, neurological,
muscular and fascial. Therefore, we can derive that these systems
are connected and reaction of one system affects the action of
another.
We can use this to our advantage and train our athletes with
compound, multi-joint exercises which promote high levels of
coordination and co-contraction. These means force high levels of
adaptation; physiological, neurological and proprioceptive.
Besides compound exercises, there are other unique ways to build
proficiency of movement.
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Let’s look at a distinctive way to optimize the benefits of co-
contraction by promoting the proper execution and patterning of a lift,
and building the mind-body connection.
This technique, for the bench press, will force your athletes to
engage their entire posterior chain throughout the full execution of
the lift and reinforce that it is not just an upper body lift, it is a full
body lift.
Typically the uninformed athlete (or lifter) will lay flat on the bench
without regard for breathing or bracing prior to the initiation of the lift.
This is a big mistake. They will never be able to realize their true
power potential and could be setting themselves up for possible
injury.
To realize the full benefits and optimal strength potential for the
bench press, the synchronized contraction of the athlete’s posterior
chain must be engaged. This means when they are on the bench
the athlete will set up with a slight arch grounding the scapulae
(retracted and depressed) tight to the bench and the lats and
posterior chain will be isometrically engaged, providing a stable
foundation and allowing for the maximal load to be moved.
We will use a nerf ball, inserted behind the athlete’s knee(s) to
create this co-contraction. The goal is to not let the ball drop during
the execution of the lift.
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Inserting a nerf ball behind the athlete’s knee(s) will do several
things:
§ it will help the athlete focus on the lift and the individual
components of the lift
§ it will teach the athlete to contract (and coordinate) their
posterior chain throughout the duration of the lift
§ it will improve their leg drive
§ it will groove efficient patterning
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Co-contraction Patterning INerf Ball Bench Press
Nerf ball technique to improve co-contraction and patterning, specific to bracing
proficiency and execution of the bench press
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NOTE:
As the athlete begins to understand how co-contraction (and in this
instance, its activation of the posterior chain) is beneficial to the
execution of the lift a more specialized application of this technique
should be incorporated.
For example:
Level 1: Secure the nerf football throughout the duration of the lift –
patterning activation of posterior chain.
Level 2: Secure the nerf football throughout the duration of the
eccentric phase of the lift, allowing the ball to drop as leg drive and
concentric phase is initiated, patterning leg drive and subsequent
isometric knee extension.
One of the most significant structural phenomenon demonstrating
co-contraction and the cross-integration of kinetic chain segments
during movement is the serape effect.
Serape Effect
The thoraco-lumbar fascia (fascia is 3-dimensional connective tissue
that secures, protects and coordinates the muscles, bones and
joints) or TLF superficially overlays the entire musculature of the
back and synchronizes the serape effect. Because of its anatomical
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orientation, the TLF transversely coordinates the stability (providing
a foundation to engage movement, braking and prevention of
rotation enhancing stability in the transverse plane) and summation
of muscle action (diagonally from one
shoulder to opposite hip, knee and
ankle) across the back when the athlete
is in motion or under load.
Muscle groups involved include the;
posterior delts, teres major, lattisimus
dorsi, serratus anterior, rhomboids,
spinal erectors (longissimus, spinae),
abdominals (TA, RA, IO / EO), gluteals,
hip complex (Iliacus), hamstrings,
gastroc and soleus.
As forces are summated across the kinetic chain moving from the
larger to smaller kinetic segments (especially demonstrated during
running, jumping, throwing or rotational movements), the
distribution and expression of these forces is dependent upon the
athlete’s strength levels, corresponding joint mobility and stability,
and mechanics.
This conceptual line of action can also be used as a reference when
looking for dysfunction. Compensation patterns (non-efficient
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muscle firing due to injury, imbalance or dysfunction) can potentially
be traced along this diagonal path.
For example, Eric
Cressey talks about one
example where a
baseball player was
having right shoulder
issues because his
pitching mechanics were
being altered due to a
plantar’s wart on his left
foot. Remember the
location of the pain is
not necessarily where
the dysfunction is
located.
We can enhance the
serape effect if we
understand its function relating to the musculature involved and
corresponding muscle actions. Only then can we understand how to
derive the greatest potential benefits from our training.
Incorporation of techniques like core statics and chaos training will
help us accomplish these goals.
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Let’s say you have an athlete who is having trouble bracing,
engaging and coordinating the musculature of his abdominals and
back while jumping, throwing or sprinting.
A technique I have used with great success with my younger
athletes to correct posture and promote neutral alignment utilizes an
elastic band and forces an isometric contraction throughout the
duration of the exercise. This postural correction will also improve
and reinforce correct patterning for all means requiring neutral spinal
alignment ensuring proper execution and decreased injury potential.
Serape Iso-Band
The idea is to isometrically contract according to the transverse
orientation of the TLF building TUT and muscular endurance for the
posterior structures that stabilize the torso. To remain neutral the
athlete will be forced into thoracic and hip extension and have to
maintain this position throughout the execution of the lift. A knot will
be tied to the middle of the elastic band to help keep it secure and to
provide additional tension.
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Co-contraction Patterning IISerape Iso-Band Setups
Serape single iso-band setup
Serape double iso-band setup (X pattern)
Here you’ll see the athlete utilizing an elastic band adjoining his
shoulder(s) to the opposite hip. Taking advantage of the serape
effect, this setup will allow the athlete to achieve higher technical
proficiency and neutral alignment, while building muscular
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endurance. This potential carry over will transfer to the execution of
most closed kinetic chain exercises, including; vertical push, vertical
pulling and hip dominant movements.
Serape Single Iso-Band Setup
One Leg / One KB RDL
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Serape Double Iso-Band Setup
One Leg / One KB RDL
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Co-contraction Patterning III
Another example utilizing the co-contraction of the lats to aid in the
stabilization of the torso is a bi-lateral technique I developed some
time ago. Check out a typical two handed kettlebell pullthrough.
Kettlebell pullthrough
Can you guarantee the athlete is bracing during this movement? Of
course not! Get out to the sporting goods store and grab a
basketball.
The basketball will be locked, isometrically by the
athlete at their side. Forcibly engaging the lat in this
manner promotes incorporation of the abdominals
and torso stabilizer throughout the movement.
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KB pullthrough with co-contraction and bracing technique
Grooving this movement will enforce proper bracing, contraction of
core musculature and proper breathing techniques while performing
an explosive hip movement.
Progression would see a med ball replacing the basketball.
Co-contraction Patterning IV
Another training technique already discussed in this manual are
bipolars (see Bipolars Section.)
Bipolars are defined as two separate exercises, performed
simultaneously on opposing sides of the body midline, split by the
sagittal plane. These are great for teaching the athlete coordination,
mental focus and of course, stabilization of the torso.
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A few examples of bi-polars would be:
1. dumbbell press / dumbbell curl combination
2. sandbag shoulder squat / blockweight hold combination
3. farmer’s walk / dumbbell clean combination
4. seated row / DB military press combination
5. sandbag loaded / KB clean & press combination
6. sandbag loaded / KB pullthrough combination
Sandbag Loaded – KB Clean and Press
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Sandbag Loaded – KB Pullthrough
Also, don’t forget to check out the Core Statics III article in the
Bonus Section of this manual. It will give you many more means to
develop higher level adaptations and proficiency of movement.
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Vibration Training
As stated above, Siff defines co-
contraction as “the coordinated
contraction of the agonist and
antagonists” used to develop the level
of muscle tension required to perform
a sport specific or strength training
movement.
What happens when this co-
contraction is rapid? Can we create
rapid opposing concentric, eccentric
and isometric contractions throughout
the execution of a movement?
This oscillating effect becomes vibration. If the athlete is under
tension or load (typically their bodyweight) then potential unique
adaptations can occur if this muscle tension is created from the
excitation and coordination of many muscle groups working
symbiotically.
Let us further explore vibration training and its training effects?
Vibration training was originated by the Russians who were looking
to counteract the negative effects of long durations in space without
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weight bearing for their cosmonauts. Since then, more and more
athletes have incorporated vibration training into their protocols in
hopes of tapping into some of these potential benefits. These
athletes include Lance Armstrong, marathoners and a host of other
professional football, ice hockey and baseball teams.
Potential Benefits of Vibration Training:
Physiological
§ potential strength enhancement (4, Publications, Delecluse,
Roelants, Verschueren)
§ potential flexibility enhancements (10, Publications, Issurin,
Liebermann, Tenebaum)
§ potential improved synchronization of motor units, alertness,
readiness and pre-excitation
§ potential stimulation of GTO (golgi tendon organs) reducing
tension and inhibiting antagonists
§ potential improvements in the stretch reflex cycle (4, Publications,
Delecluse, Roelants, Verschueren)
§ potential improved motor control, balance, proprioceptive
control and posture
§ potential improved circulation
§ potential increases in the production and release of
regenerative and repair hormones
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Rehabilitation
§ promotes stabilization and rehabilitation of structures
supporting the knee following ligament tear or injury (8,
Publications, Haas and Scmidtbleicher)
§ promotes stabilization of major joints of the body; ankles,
knees, hips, shoulders, elbows, wrists
§ improved bone density
As you can see vibrational training can increase our potential to
execute more efficiently, but it is highly unlikely that many strength
coaches or fitness professionals would spend the large amount of
money needed to purchase a commercial vibration platform.
I propose that we can obtain some of these potential structural and
neurological benefits associated with vibration training, if we can
integrate unique training techniques utilizing elastic bands.
We are never going to duplicate
in training, the required high
frequency (15-44Hz) produced
by commercial vibrational
platforms. We can, however,
demonstrate while under
muscular tension a more rapid
co-contraction and
intermuscular coordinated Chaos pull-up series, band anchored
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expression through the utilization of elastic resistance. The chaos
pull-up above is one such example. The rapid adjustments the
athlete will make as they move through this movement pattern will
provide this vibrational training effect we are hoping to achieve.
Some other specific chaos exercises, utilizing elastic bands, also
provide this training effect. We can instruct the athlete through a
specific movement pattern, under heavy oscillation and rapid
contraction, while potentially developing the same (or better) training
effects as we would see from a vibration platform. The difference
being that chaos exercises would allow the athlete to move under
tension (atypical of vibration platforms) and through a full ROM,
thereby improving the training effect, bracing efficiency and
stabilization adaptations.
Other vibrational training
means included in the Chaos
Exercise Index are; the
Chaos Pull-up Series, the
Smitty Chaos Series, the
Dynamic Hip Warm-up
Series, the Chaos Push-up
series and many others.
Chaos push-up series, band anchored
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Muscle Raking
When you are teaching a new exercise to an athlete your job is to
observe and provide immediate feedback and correction. During
this observation, your other goal is to identify any issues that limit
their potential to fully develop the target adaptations for that means
while reducing possible injuries.
The issues could be any deviations from the optimal execution of
the exercise, compensation patterns of the prime movers, breathing
techniques, mobility issues, etc.
There are many things to consider. Sometimes the issues are
physiological, sometimes they’re not. Sometimes it is only a
neurological issue related to technique and grooving the optimal
patterning.
Most strength coaches go right to a physiological weakness:
§ weakness of the agonists (prime movers)
§ weakness of the antagonists and synergists (stabilizers,
neutralizers)
§ weakness of baseline or foundational strength levels
§ mobility limitations of one or more kinetic segments
§ overcoming a weakness or injury
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But sometimes, the issue is not a weakness. Sometimes the issue
is neurological and is related to the sequence of execution.
Learning a new skill, either SPP or strength training means, has a
learning curve, and every athlete is different. Motor learning skills
are directly related to the engaged musculature.
Engaging and firing the right musculature to execute a movement,
can sometimes be helped by a technique called muscle raking.
Dr. Stuart McGill, while presenting at a seminar I attended this past
year, detailed the concept of muscle raking. Muscle raking is
physically manipulating the targeted musculature to ensure it is
properly contracting during a movement. His simplest example was
grasping an athlete’s abdominals during a crunching motion.
This is important for several reasons. By grabbing the abdominals
during the movement, he could feel if the abdominals were
contracting hard or if the hip flexors were doing the majority of the
work stabilizing the pelvis and flexing the torso. More importantly, it
gave the athlete a “target” on what muscle (group) they should be
firing.
Remember the 5 senses; sight, taste, smell, hearing and touch.
Well, it is the touch sense we can take advantage of with muscle
raking.
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This technique is great if the athlete is performing a simple exercise
like a crunch, but it is not practical when you are performing a more
complex exercise or series of exercises.
Let’s breakdown one of the best exercises for developing
explosiveness and power, the power clean from the hang. How
would we perform muscle raking for an athlete performing a power
clean? Being technically less difficult than the full squat version of
the lift, the power hang clean provides an alternative for our athletes.
But, there is still a learning curve.
You’ve all seen it before – the reverse curl – sometimes referred to
as a power clean. No matter how much instruction you give some
athletes, they still can’t understand how to use their arms as ropes
during the movement and fire their traps hard. The athlete will
unconsciously begin bending their arms during the 2nd pull phase
instead of performing a hard power shrug to impart momentum into
the bar during triple extension.
They end up performing a heavy reverse curl motion.
It would be very difficult utilizing the most basic raking technique, as
Dr. McGill discussed. Are you going to stand behind them and give
them a back rub to make sure they use their traps and upper back?
No, because it would affect the execution of the lift and be really
weird.
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I think I have found a way.
Still utilizing the sense of touch and building upon McGill’s technique,
we can develop a different approach to muscle raking for more
advanced or complex lifts with the goal of grooving the movement,
proper execution of the lift and then ultimately efficient subconscious
movement.
Because muscle raking relies on the sense of touch we need
something to put on the athlete to give them that target feel.
Simple athletic tape- not just for high ankle taping anymore!
Here is what you do, it is very simple.
Tightly apply athletic tape to the muscle or muscles groups that are
required to perform a specific exercise (or one phase of an
exercise.) This will give the athlete a targeted feel for what they
should be contracting to execute the exercise.
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These taped areas also become “markers” during your video
analysis of the athlete. Real-time or post workout sequential video
analysis can be done for the athlete and the tape becomes
biomechanical reference points.
It is that simple –yet highly effective.
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Muscle Raking Example 1
Exercise:
Bench Press
Problem:
Not engaging the lats
during the movement.
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Muscle Raking Example 2
Exercise:
Power Hang Clean
Problem
Not engaging traps during the 2nd explosive pull phase
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Muscle Raking Example 3
Exercise:
Squat
Problem
Knees kicking in (valgus) during
concentric, drive phase
Typically elastic bands are
used to pull the athlete in the
direction of their compensation.
This is also a highly effective
technique BUT it can potentially
effect the normal execution of
the lift and the walk out.
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Ground Based Training With Free Weights
The loading of the kinetic chain must be
ground based (closed kinetic chain),
moving in multiple planes and
accommodate an athlete’s natural
biomechanical leverages. Utilization of
machines (open kinetic chain) limits the
movement pattern to a strict path according to
the fixed nature of the machine. This will not
only remove the weight bearing and
subsequent bracing, balance and
proprioceptive aspects inherent to free weight
training, but also transfer shearing forces to
adjacent stabilizing segments of the kinetic
chain. If we want to improve the functionality of
our training, we can’t be sitting down!
Machines were designed by engineers not by kinesiologists or
physiologists.
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Integrated Movement
Complex, multi-joint exercises should be executed in:
§ Base - Linear, structured, spatially fixed movements patterns
for the development of foundational strength adaptations; limit
strength, absolute strength, relative strength, starting strength
and explosive strength.
§ General - Multi-planar loading of the athlete
§ Specific - Sport specific functional movement patterns (and
reverse movement patterns)
Remember, the coordination of multiple muscle groups is the basis
for all movement. Quit thinking isolation and start thinking
integration.
Isolation and single joint movements, does have its place in training,
i.e. to overcome an injury or as a supplemental means to re-
establish efficiency of movement, but it should not form the basis of
your training programs when developing athletes.
Stay away from tricep extensions and incorporate close grip bench
press instead.
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Train with Odd Objects
Strongman implements, kettlebells, thick ropes, bands, chains,
rocks, kegs or any mass whose COG is off center or dynamic will
promote the need for stabilization, increased athletic work capacity,
unstructured and un-patterned re-centering (balance) throughout the
ROM of an exercise.
An example of modifying a fixed implement (static or rigid COG) with
an odd object would be to replace an Olympic bar with a log for a
pressing movement. The COG of the log will be 4”, 5” or 6” (1/2 the
diameter of an 8”, 10” and 12” log) away from the vertical midline
intersecting the COG of the athlete. This requires a greater
engagement of the stabilizers of the upper back, shoulders and
torso to execute the movement.
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Conventional Vertical Press Strongman Log Press
COGATH COGIMP COGATH COGIMP
Comparison of pressing movements between an Olympic
barbell and a strongman log
The distance between the COG of the athlete (COGATH) and the
COG of the implement (COGIMP) is equal to X. As noted previously,
the demand upon the athlete, the difficulty of the exercise and the
total work capacity increases as the distance, X, increases.
Here are other examples replacing an Olympic bar with a log for two
squat variations.
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Log Front Squat
Zercher Log Squat
The key to training with odd objects is how the athlete adjusts to re-
establish a more advantageous distance between the COG of the
implement (COGIMP) and their own COG (COGATH.) How quickly this
is done will define their efficiency to overcome an unexpected
stimulus (or force vector) they might randomly encounter.
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Train Explosively
Your goal, as a coach, is to always try to
improve your athletes’ ability to rapidly
develop a high rate of force development or
RFD (steep Qangle.) This is directly related to
current baseline strength levels and how
efficiently and rapidly the athlete can recruit
high threshold motor units (intramuscular
coordination.) Time must be spent at different positions along the
F(v) curve as the athlete progresses through their training program
and also as they evolve, adapt and demonstrate target efficiencies.
Improving your athlete’s ability to express high rates of
force development is directly related to the
incorporation of:
§ maximal, dynamic, submaximal efforts
§ speed-strength (high velocity – low load) training
§ strength-speed (high velocity - heavy load) training
§ accommodating resistance training
§ shock training and reactive means
§ ballistics (throws)
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The Shock Principles
Highly functional adaptations can be achieved when incorporating
reactive means such as plyometrics and the Chaos Reactive Series
in the development of athletes.
Effects of Plyometric Training on Muscle-Activation
Strategies and Performance in Female AthletesNicole J. Chimera, * Kathleen A. Swanik,† C. Buz Swanik,† and Stephen
J. Straub‡
Conclusions:
The increased preparatory adductor activity and abductor-to-adductor
coactivation represent preprogrammed motor strategies learned during
the plyometric training. These data strongly support the role of hip-
musculature activation strategies for dynamic restraint and controlof lower extremity alignment at ground contact. Plyometric exercises
should be incorporated into the training regimens of female athletes and
may reduce the risk of injury by enhancing functional joint stability
in the lower extremity.
Because of their high CNS and physiological demands, the
integration of reactive means must be structured and periodized, to
avoid overtraining and potential injury. According to Verkhoshansky
training volumes should not exceed 5-8 reps per set with rest
periods realizing full recovery before engaging in the next set.
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In Medvedyev’s A System of Multi-Year Training in Weightlifting, he
also quotes Verhoshansky as stating, “It is known that excessive
loading can lead to damaging and degenerative changes to the
spinal column. Use of the ‘shock’ method enables one to reduce the
volume of exercises with heavy weights; thereby, reducing the
probability that such changes will arise.” (Verkhoshansky, 1963)
A quick review:
A simple or complex plyometric is a means to develop reactive
strength. It involves a rapid eccentric contraction followed by a rapid
concentric contraction whose magnitude is dependent upon the
summation of elastic (SSC), kinetic energies (mass and speed
dependent) and the athlete’s ability to isometrically absorb these
forces. The resultant is an amplified power expression.
The Chaos Reactive Series is defined as a means to develop
reactive strength through random or patterned kinetic articulations,
whose goal is to build efficiency of movement and power in atypical
situations. The sport specific functional potential will also improve
the athlete’s ability to absorb and redirect forces, i.e. catching a
sport specific object, absorbing a hit from a tackle, a punch from an
opponent or any forces reaction from an unexpected, external
stimulus.
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Chaos Reactive means will generate similar forces as simple or
complex plyometrics but are NOT typically be ground based or
limited to linear movement patterns. The athlete, instead of
decelerating their own bodyweight, will be required to decelerate a
mass introduced to the system via a dynamic loading – i.e. partner
assisted. This will provide further adaptations including; developing
the athlete’s hand eye coordination, improvement of RFD in
multiples planes, reinforced torso bracing, promotion of efficient
coordination of a destabilized kinetic chain (or summation of kinetic
segments and limb alignment.)
Reactive MeansQuick Review
Plyometric means sequence Chaos shock sequence
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The Shock Principles - Further Analysis
When engaging in a chaos shock series
means, it not only allows the athlete to
create reactive strength in many unique
movement patterns (atypical of conventional
shock training), but it also better prepares
them to absorb impact forces.
Also, the magnitude of the catastrophic
event is dependent upon the distance from
the COG of the implement and the COG of
the athlete at impact. A subsequent atypical
coupling of forces across each segment of
the kinetic chain, promotes re-stabilization in
non-advantageous situations. Courtesy of Physics of Sport
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The Shock Principles – A Case Study
Olympic Weightlifting
Have you ever thought of Olympic weightlifting as a plyometric
exercise? A Chaos Shock training means?
If you haven’t – start thinking!
Let’s analyze the Clean & Jerk sequence as a shock training
movement.
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The Shock Principles
The Clean & Jerk
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The shock cycle actually happens twice during the clean and jerk.
The first one occurring during the catch of the 2nd pull and the
second occurring during the explosive jerk phase. The small dip
preceding the jerk is a loaded plyometric with a short ROM and very
fast.
Have you ever wondered why weightlifters have incredible vertical
jumping ability? Patterning and repetition of shock training means
day in and day out, they have become highly proficient at being able
to display powerful reactive strength expressions.
Now, let’s see an example Chaos Shock Series means, the
Rotational Sandbag Catch & Throw.
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The Shock Principles
Chaos Shock Series - Rotational Sandbag Throw
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As you can see the athlete performs upper body rotational
plyometrics (coordinating the summations of each kinetic segment)
by accepting and absorbing (isometrically stabilizing) the inertia of
the sandbag and reversing the movement across into a rotational
pattern. The distance the sandbag is thrown increases as the
baseline strength levels, proficiency and speed of movement
increase.
Train for Grip Strength
Crush, support, pinch, wrist
postures, bending, tearing and
hand health protocols must all be
periodically trained, both in
isolation and in integration. As
discussed throughout this manual,
the hands are the end-point to the
kinetic chain. Because of this they are responsible for channeling
the power generated by the athlete into a sport specific implement
or another player.
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The Diesel MethodExtension of the Movement
Modification of Exercise
Modifying various aspects of typical means
will improve work capacity, eliminate
“sticking points”, increase bracing abilities
and develop coordination while developing
rate of force capabilities.
Modification of Variables
Modifying rest periods has significant impact on intensity of an
exercise or training session. Speed and duration of concentric,
eccentric and isometric contractions provide improvement in
absorption, co-contraction and neuromuscular capabilities.
Modification of Athlete
Modifying working or engaged kinetic segments promote efficiency
of movement, improved mobility, RFD and motor skill patterning.
The athlete will also be forced to generate power at different
biomechanical positions and efficiently translate force across
remaining working kinetic segments.
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The Diesel MethodMovement Under Tension
Movement Under Tension involves loading the athlete
in 3-dimensions (xyz planes) through a distance.
T involves taking an external mass whose COG is
dynamic or fixed and loading the athlete while in
motion from point A to point B.
When I say the COG is dynamic, it
could mean two different things. The
COG can be dynamic because of the
shifting that naturally occurs as the
athlete moves. The distance between
the athlete’s COG and the implement’s
COG changes and varies during
movement even when implement has
a fixed and centralized COG (e.g.
farmers implements, dumbbells or kettlebells.) The COG might
also be dynamic when the implement’s COG randomly changes
during the movement (e.g. sandbag, water keg, water filled swiss
ball.)
Externally loading an athlete while in motion and working with an
implement that has a fixed or dynamic COG, creates an
environment that forces stabilization. We know that power is
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generated from the ground up, through the
core out to the hands. The athlete becomes
more efficient at generating force AND power
in all movement patterns because they learn
how to brace dynamically. See Core Statics
I, II and III (Part III included in Bonus
Section) for some serious T and bracing
techniques.
Train for Balance
Balance can mean many different things.
§ (Sir Isaac) Newton’s 3rd Law of
Motion states that “for every action
there is an equal but opposite
reaction.” What can this mean for
athletes or a strength coach? In
training we must balance volumes of
movement patterns, for example a
push for a pull, an internal rotation for an external rotation or a
flexion for an extension. This will help ensure balance of
musculature (agonists, antagonists, synergists), decrease
Courtesy of defrancostraining.com
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injury potential or improve recovery from an injury, and ensure
engagement and contractions of appropriate muscle group(s)
by reducing potential for compensation patterns (in addition to
the incorporation of soft tissue therapies.)
By incorporating reverse movement patterns, we will also
ensure the development of the musculature involved in
deceleration and braking mechanics, thereby inhibiting
(increasing the threshold of) the Golgi Tendon Organ (GTO)
response.
The GTO “is a proprioceptive sensory receptor organ that is
located at the insertion of skeletal muscle fibers into the
tendons of skeletal muscle.”(4, Websites)
Dependent upon the magnitude of firing rate or rapid change
in muscle tension, the GTO acts to prevent damage by
inhibiting this resultant muscle tension (force.)
The more you develop the musculature involved in the primary
movement and those that work in deceleration of that
movement (along with the incorporation of reactive training),
the more efficient and powerful the primary movement can
become.
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§ Balance of force couples – Mike Robertson’s article, Hips
Don't Lie: Fixing Your Force Couples, discussed the concept
of balancing force couples for the lower extremities. Force
couples (contradictory opposing forces whose net resultant is
zero) deal with balancing muscle actions and strength ratios to
ensure structural alignment and functionality. Balance can be
achieved by strengthening a weak force couple action or
releasing (soft tissue issues addressed with SMR) a restricted
force couple.
Examples would include:§ hip flexorsà spinal erectors
§ glutes and hamstringsà RA/EO
§ upper traps + lower traps + serratusà upward scapular rotation
§ levator scapulae + rhomboidsà downward scapular rotationMike Robertson, M.S., C.S.C.S., U.S.A.W.
§ Proprioception and kinesthetic awareness - Proprioception is
defined as one’s sense of movement, equilibrium and balance
as it relates to movement of various parts of the body in
relation to each other. Kinesthetic awareness is the ability to
know where your body parts are in 3-dimensional space. The
development and balance of these skills can be trained and
provide carryover to agility, footwork, re-centering or balancing
of the athlete’s COG, repositioning, hip control and spatial
awareness in multiple planes. An example would be a
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quarterback running right, jumping to miss a tackle and
throwing left while in the air.
§ A balanced development of weaknesses and strengths.
Minimize the weaknesses and continue to develop their
strengths. Both of these issues can be initially determined in
your athlete’s needs analysis assessment as it pertains to their
respective sports and their current level of preparedness. This
development should be continuously monitored and adjusted
as progression is made throughout the competition year.
§ A balanced coordination and optimization of your athletes’
accumulated training effects within training sessions, training
blocks or competition year. A balance must be achieved
between activation and recuperation to ensure productive
training sessions, supercompensations and injury prevention.
All equally important in the total success or failure of the
athlete.
§ A balanced development of their limit (absolute) strength
levels and their abilities to express a high RFD. Just as the
conjugate periodization model allows us to train multiple
qualities throughout the training phase, we must ensure the
adaptations derived from maximal effort expressions are
balanced with explosive, high rate of force means (different
positions on the L(v) curve, see Load Velocity Curve.)
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§ A balanced development of GPP (foundation, work capacity)
and SPP (actual sport, specific skill work.) As the competition
phase approaches, the incorporation of higher volume SPP
skill work must take precedent in the strength program.
Monitoring the volume and intensities of the primary training
sessions, skill sessions and extra workouts is essential to
guarantee appropriate levels of recovery and development.
Reverse Movements
Up to this point in our discussions, we’ve isolated the idea of reverse
movement patterns to only our strength training.
But, as you will learn, reverse movements have far wider reaching
potential for training and motor learning progressions.
Think about this for a moment.
Our goal is to have the athlete become stronger; to play and
execute more explosively and ultimately, more efficiently.
This is accomplished in training through adaptations derived from
strength training, SPP means and by playing or practicing the actual
sport.
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Even though the roles of the strength coach and skills coach are
defined, they work together to build the athlete and both want the
same outcome, to win.
This means the line becomes blurred and there is a collaborative
environment where strategies and plans are developed for each
individual athlete.
Because of this collaboration, skills coaches can pull the idea of
reverse movement patterns we’ve discussed previously for our
strength development and utilize the same idea for skill
development. This provides us with two categories for reverse
movements, strength development and skill development.
Here is a review.
Category 1: Reverse Planes of Motion for Resistance Training
In Category 1 we’ve already discussed ensuring balanced of
resistance training volumes in opposing primary planes of
movement and movement patterns.
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Category 1 Examples:
a. a push for a pull
b. an extension for a flexion
c. a supination for a pronation
d. an internal rotation for an external rotation
e. a balance of force couples
f. a balance of a SPP skill with development of the
musculature involved in deceleration of that skill; e.g. a
punch for a face pull
And so on.
Benefits of Category 1:
§ balance of musculature
§ proper kinetic functioning
§ improved mobility and stability of major joints
§ improved neural efficiency; improve MU firing (rate) and
recruitment
§ see Balance Section
NOTE:
The goal is to balance the volume of movements,
i.e. reps x sets x load= volume.
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The perfect world example would look like this:
3reps x 3sets x 225 lbs for the Bench Press, volume = 2025 lbs
Which could be balanced with
5reps x 3sets x 135 lbs for the Bent Over Rows, volume = 2025 lbs
We will now explore Category 2.
First we need to understand how a sport specific skill learned?
The skill is started by progressing from point A to point B to point C,
until the full execution of the skill, right? Years and years of
performing this motor skill builds proficiency of the movement.
Category 2 explores a unique way to initiate or introduce a new
sport specific skill to young or novice athletes.
Category 2: Reverse Sport Specific Skill Mechanics
This category is more complex and ventures outside of the fixed,
linear strength training movements into sport specific skill execution.
Sub categories include:
§ Sport Specific (SPP)
§ Patterned Motion
§ Random Motion
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Benefits of Category 2:
§ kinesthetic awareness
§ improved neural efficiency; improve MU firing (rate) and
recruitment
§ improved intermuscular coordination and balance
§ neuromuscular grooving of skill pattern
§ progressive reinforcement of positive feedback
The last point is very interesting. Our definition of efficient motor
learning of a sport specific skill is a forward learning progression.
Take a look at this sequence:
Golf Swing – Forward Patterning.
1 2 3 4 5 6
Typical forward training progression for driving a golf ball
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The patterning progression would look like this:
Phase 1
Phases 1, 2
Phases 1, 2, 3
Phases 1, 2, 3, 4
Phases 1, 2, 3, 4, 5
Phases 1, 2, 3, 4, 5, 6
The issue becomes as the golfer (athlete) attempts to progress
through each Phase 1-6 of the skill; each successive segment
becomes a new skill that has not yet been patterned. Because each
new progressive skill is unlearned, errors or form breakdown occur.
These errors accumulate in magnitude by the end-point or
expression of the skill.
Each proficient phase is followed by an unlearned phase, which
causes the athlete to create what Rushall & Ford call a “mental
checklist” that they go through before moving through the execution
of the skill.
Forward learning progression
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Frustration and “over thinking” can delay or inefficiently compensate
the skill or movement.
What would happen if we reverse the learning progression? Start
with the end-point of the skill and work backwards?
Let’s see that sequence again, but this time in reverse.
Golf Swing – Reverse Patterning
6 5 4 3 2 1
Reverse training progression for driving a golf ball
The patterning progression now becomes:
Phase 6
Phases 5, 6
Phases 4, 5, 6
Phases 3, 4, 5, 6
Phases 2, 3, 4, 5, 6
Phases 1, 2, 3, 4, 5, 6
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What do you observe?
As each phase is learned; 6, 5->6, 4->5->6,3->4->5->6, and so on,
the athlete builds upon efficient patterns. Phase 6 is trained to
proficiency, and then phase 5 is added. The athlete moves from
executing an unlearned segment to a skillful, proficient segment,
building confidence. Very similar to the Top-Down Training
Progression utilized for teaching weightlifting protocols.
Reverse learning progression
NOTE 1: You should be video taping your athletes training, both in
practice and in games. Cut the video up into “snapshots” of time
and space. How do they move? How do they fall? How fast do
they accelerate?
NOTE 2: Athletic tape can be utilized as reference points or
markers to analyze or draw lines between kinetic segments to show
coordination or biomechanical leverages at different positions.
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Study sport specific functional movements or skill sequences for
each of your athletes and determine if the proficiency and execution
of these patterns can be enhanced by utilizing reverse movement
training.
Here is another reverse learning progression.
Reverse Learning ProgressionWrestling Takedown - Forward Patterning
1 2 3 4
Wrestling Takedown - Reverse Patterning
4 3 2 1
NOTE: In this example, the reverse pattern will build proficiency of
movement, improve reactions after a missed shot and promote a
quick return to a standing position. Elastic bands can be added as
an advanced progression tool.
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Chaos TrainingSupplemental training system that provides
the athlete with:
§ a safe opportunity to engage exercises,
in training, that are functional and
random in nature
§ a means to bridge the gap between
§ the ability to enhance and display the adaptations derived from
their foundational strength training
The athlete will be subjected to random stimuli that force them to
efficiently manage the following: absorbing impact, redirecting
impact, avoiding impact, rapidly generating explosive force and
rapid stabilization independent of immediate kinetic orientation.
INCREASE ATHLETIC (WORK) CAPACITYIncreasing Workload per Exercise
If an athlete is a novice at performing a movement or skill, they’ll
utilize more musculature, excite more motor units and increase time
of expression, when trying to execute this movement or skill. Once
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proficiency is developed, the athlete will begin to perform the
movements quicker and more efficiently. That is the goal.
By incorporating the principles of Extension of the Movement,
Movement Under Tension and odd object training into our athletic
development programs, typical strength training means become
more difficult and require a greater work capacity from the athlete.
Bipolars, co-contraction principles, chaos shock series, chaos ripper
series, tempo and rest period modifications, beyond the range and
partial movements are all examples of increasing the athletic work
capacity by increasing the workload per exercise.
If we increase the work capacity per exercise, athletes will adapt,
recover and acclimate to higher level stressors quicker. It will also
improve their ability to learn, practice and perform new skills or tasks.
Increase Mental Capacity
Ever since Dr. Hans Selye examined the human
reaction to stress and created the General Adaptation
Syndrome (GAS) in 1936, this topic has been
explored in even more detail.
GAS details three levels of response to a stress:
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Level 1 - Alarm
This is the immediate response, the “fight or flight.” Rapid heartbeat,
rapid breathing and dry mouth are a few common responses.
Level 2 - Adaptation
If the stress continues the human will adapt and become adjusted to
handle the stress. According to Dr. Selye, adaptation begins to
occur 2 days after exposure with full adaptation occurring around 4
weeks.
Level 3 - Exhaustion
If the stress is too great or too frequent, the human cannot adapt.
If we can create a training environment (chaos means) for the
athlete that provides them with the ability to quickly re-establish
equilibrium and adapt after a Level 1 “alarm”, then to some extent,
the mental aspect of randomness can be overcome.
We can also improve the ability of our athletes to increase their
intensity, mental focus, response to anxiety, mental psych, mental
acuity, pre-game preparation and visualization techniques. This can
be done through cognitive reinforcement activities.
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What is happening as you count
repetitions; rep 1, rep 2, rep
3… .as you are performing a
strength exercise? The left side of
your brain is firing after each rep.
This cadence is very easy for you
to follow, a step-wise count that
lulls you into linear thought. But,
as we all know, game time
situations require the athlete to think several plays ahead, anticipate
a hit or alter movement almost immediately. This is where the right
side of the brain comes into effect. The visualization, creativity and
risk taking are all controlled by the right side.
Can their linear, repetitively patterned thought aid their mental
alertness in any way while playing?
Yes and no.
Yes, because their left side of the brain works in conjunction with
their right side to create harmony of thought. But it is the right side
that needs stimulation to increase creativity and it typically gets left
behind.
Chaotic, creative thought CAN be trained, and as a skill, become
proficient, more intuitive. With cognitive training practices the
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athlete will not only give the right side of their brain a boost, but also
build collaborative thought with the left side of the brain.
Cognitive training can be described as action by analysis. Activity,
training or movement directed by random verbal, visual, analytical or
logical cues.
Remember, by removing the athlete from the task at hand and
having them concentrate on a mental task, we will build
subconscious movement.
Category 1
Pre-Task
Category 1 of cognitive training is pre-task movement. Pre-tasking
a movement (for our example below we will demonstrate this
technique on an agility drill) with visual, verbal, mathematical and
reasoning analysis can improve mental alertness and next-step
patterning.
In the agility example (Figure 1) you see a standard zig-zag agility
pattern. The athlete would start on a whistle and blast through the
drill minimizing time and focusing on mechanics.
On the right, (Figure 2), you can see the same drill with a modified
start. The athlete is instructed, “If the answer to my question is an
odd number go right, if the answer is an even number, go left.”
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Or logically, if the number of letters in the school name is greater
than the number of letters in the model car you drive then go right,
otherwise go left.
For more agility information, see Agility Section.
Patterned Cone Drills Cognitive Cone Drills
Figure 1 Figure 2
In Figure 1 the athlete’s path is predetermined and only requires the
execution according to the pattern. In Figure 2, the athlete is given
a logical question or mathematical problem immediately prior to the
whistle blowing. Once the whistle blows, the athlete’s path for their
first movement is determined by the answer to the logical problem,
after which they can proceed into the pattern.
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Here are a few other pre-task examples:
Deck of Cards – an exercise is assigned to each suit of a deck, the
athlete will perform the number of reps per the value of the card as
the trainer display them.
Color Recognition – trainer will randomly show colored cards that
represents a combination of skills.
Word Recognition – several words in a song are assigned a task
(skill or combination of skills), the athlete will execute every time
they hear the word during the playing of the song.
Single Cue Recognition – trainer will call out a number that
represents a combination of skills.
Get creative! This technique can be used to modify any existing
preset patterned drills.
Category 2
Concurrent Task - Engaged
Mental exercises (song recitation, mathematical, logic) can also be
used when the athlete is engaged in supplemental work. Forcing
the athlete to decide, negotiate and verbally express their answers
while engaged in submaximal efforts teaches regulation of breathing,
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non-optimal bracing, endurance of efficient form, mental acuity and
next-step level thinking.
This works amazingly well when used with core static exercises; the
athlete is under extreme muscle tension and heavy bracing, while
forced to verbally respond and regulate breathing.
Another example would be simple plyometric drills to improve foot
speed similar to a speed ladder, but instead of the patterned
squares of a speed ladder, the athlete’s movements and direction
will follow a flashlight projected onto the floor randomly by a trainer.
Category 3
Concurrent Task – SPP
Another technique I like to use involves incorporating cognitive or
reactive response drills while the athlete is engaged in SPP means.
Much like mirroring agility drills, Category 3 will also use visual
targets that are randomly presented and not controlled by the
athlete.
One example can be incorporated with shadow boxing drills for a
boxer.
Here is the scenario:
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The athlete will face a wall instead of standing in the ring or in front
of a mirror. The athlete’s movements will be dictated by a spotlight
projected onto the wall from a flashlight from their skills coach
standing behind them.
The skills coach will randomly shine the light all over the wall while
the athlete will punch and try to follow the light. The speed can be
increased with the use of an additional flashlight.
A progression would look like the following:
Level I – Shadow Boxing
Level 2 – Shadow Boxing - Flashlight dictating movements
Level 3 – Shadow Boxing - Flashlight dictating movements while the
athlete performs simple mathematical or logic problems.
The goal is to always increase the speed and efficiency of
movement while decreasing the reaction time.
We will now explore how movement is coordinated and how forces
are transferred dependent upon this coordination.
The Kinetic Chain
What is the kinetic chain?
“The kinetic chain is made up of the myofascial, articular, and neural
systems. All three systems work as an integrated functional unit to
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provide structural and functional efficiency during integrated
activities. Dysfunction in any system leads to compensations and
adaptations in the other systems of the kinetic chain. Adaptive,
compensatory patterns develop, leading to tissue overload and
injury.” (3, Articles, Clark)
A weak link or inefficient segment(s) of the kinetic chain dominates
the chain. Strength of movement is limited by the abilities of this
inefficient segment and predictable patterns of dysfunction will
develop in other parts of the kinetic chain.
The kinetic chain
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An inefficient kinetic segment can be the results of some of the
following factors:
§ soft tissue extensibility issues
§ current or previous injuries
§ mobility or stability issues
§ congenital issues
§ muscle action or force couple imbalances
§ compensation patterns associated with dysfunction
§ inhibited nerve function
§ choice of footwear
§ lifestyle choices associated with long term inactivates
Fluidity of movement is dependent upon the efficient distribution of
force through the kinetic chain. If we train in practice to provide
stabilization to the joints that need stability and provide mobility to
the joints that need mobility, then the athlete will learn how to
channel their strength, power and speed without compensations.
If our movements are linear and rigid, as stated before,
compensations develop, muscle shortening occurs, mobility is lost
(Law of Repetitive Motions) and energies are dissipated. This can
lead to injury and loss of power potential.
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Factors That Develop Compensation Patterns:
§ if a muscle group(s) is not firing or is shutdown, there is
dysfunction
§ joint(s) lacking mobility or ROM needed to execute specific
movement
§ forcing a stable joint to become mobile, thereby increasing
likelihood of injury
§ genetics, congenital structures (i.e. acromion type, hip width)
§ muscular force couple imbalances
§ grooving improper movement patterns
§ previous injuries never addressed
§ postural and structural misalignments
Many of these issues can be resolved, simply by improving the
dynamic warm-up and maintaining full ROM of all exercises.
You might notice the entire kinetic chain is shading above in the
diagram. This is because motion does not occur from the excitation
of a single muscle, but from the coordination of several muscle
groups. When looking at progressive kinetic segments, it is
important to realize all structures are acting at each level (anterior
and posterior) to balance, stabilize and engage movement.
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The kinetic chain in motion
Exercises can be grouped according to how the kinetic chain is
orientated and engaged.
Closed Kinetic Chain Exercises (CKCE)
CKCE’s are defined as:
§ the foot (kinetic end-point) remains in contact with the ground
§ you are weight bearing (bodyweight or external load)
§ multiple joints are affected
§ initiation of substantial movement creates subsequent
movement of other links or segments in the chain
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Open Kinetic Chain Exercises (OKCE)
OKCE’s are defined as:
§ the distal end of an extremity is not fixed to any surface
§ movement of the joint can occur without engaging other
segments in the chain
§ the feet are free to move in a non-weight bearing environment,
i.e. leg extensions
Vasiley showing what closed kinetic chain exercise is all about!
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Progression
As you have seen in this manual, steady progression is the key to
building efficient motor abilities. It is not reasonable to expect an
untrained athlete to execute full squat cleans or maximal effort
squats until they are able to comprehend and safety overcome the
demands of these intensities and movements.
A progression model can be best defined and represented as the
continuous improvement of each individual athlete toward their
goals, with the following considerations:
§ current strength levels
§ progressive overload
§ the S.A.I.D. principle
§ training maturity of the athlete
§ sporting age and skill level of the athlete
§ proficiency of movement
§ limitations of the athlete
Progression should identify a goal or target and advance toward
exceeding that target. The athlete starts at some low potential and
progresses toward a higher potential in their abilities to efficiently
execute a sports specific skill, a loaded exercise, a bodyweight
movement and so on.
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This progression becomes more and more important and needs to
be monitored and targets adjusted as the athlete is able to fully meet
or exceed their targeted goals.
When teaching an athlete a sport specific skill, we must approach it
from all angles and with an open mind. Different athletes who are
required to execute the same skills, require individualized attention
as their learning curve, baseline strength and skill levels are
different.
When someone is developing proficiency of a skill, their ability to
secure, repeat and duplicate this skill is directly related to:
§ Mental Aspect
o developing the mental focus required to execute current
and upcoming tasks (proactive)
§ Physical Aspect
o developing strength qualities required to execute and
overcome the demands of the movement or sport
specific skill
§ Technical Aspect
o developing proficiency of movement according to the
requirements or pre-determined patterns specific to the
movement or sport specific skill and adjusted for
congenital limitations of the athlete
The technical aspect becomes an interesting objective. Dave Tate
states that when learning a new movement, “70% is technical.”
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How can we overcome issues with technical patterning?
§ visual cues
§ verbal cues
§ physical cues
§ muscle raking, see Muscle Raking Section
§ resisted correction or forcing athlete’s misaligned kinetic
segments toward the compensation (i.e. elastic bands secured
around quads during squats to correct valgus tendency)
§ greasing the groove and building technical aptitude through
repetition and submaximal efforts
§ building proficiency of isolated segments of the mechanics of
the skill, see Extension of the Movement and Reverse
Movements Sections
If we can identify and address the mental, physical and technical
issues specific to each individual athlete, we have a better chance to
increase their potential to achieve their sports specific goals.
Let’s take a look at this simple (and possibly outdated) progression
model.
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SIMPLE PROGRESSION MODEL
Teachà Practiceà PerformThe efficient neurological and
physiological execution through
repetition of grooved movements.
Simpleà ComplexSimple, rudimentary skill execution
progressing toward sport specific skill
execution.
Unloadedà Loaded
Progression from execution and
stabilization of bodyweight (or
deloaded) movements progressing
toward externally loaded movements,
i.e. progressive overload principle.
Isolatedà Multi-jointLoaded single joint movements
progressing toward the execution of
compound means.
Slowà Fast Improving ability to express rapid RFD.
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We can further expand upon the simple progression model above
and provide further analysis and optimization for the development of
our athletes, to better predict a positive outcome.
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COMPLEX PROGRESSION MODEL
Teachà Practiceà PerformThe efficient neurological and
physiological execution through
repetition of grooved movements.
Simpleà ComplexSimple, rudimentary skill execution
progressing toward sport specific skill
execution.
Deloadedà COT
Building proficiency and strength
coordinating movement of the kinetic
segments can be regressed back from
bodyweight movements to deloaded
movements or concentric only training
(COT) to accommodate an injury or
limitation.
Staticà Isometricsà EQI
Foundation strength can be developed
through isometric (contraction without
movement) or eccentric quasi-
isometrics (stretching of musculature
while under tension due to fatigue of
isometric contraction) prior to
engaging loaded movements.
Unloadedà Loaded
Progression from execution and
stabilization of bodyweight (or
deloaded) movements toward
externally loaded movements, i.e.
progressive overload principle.
Isolatedà Multi-jointLoaded single joint movements
progressing toward the execution of
compound means.
Bilateralà UnilateralProgressing from bilaterally stabilized
resistance training to the integration of
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unilateral training which improves
stability and integrity of engaged
kinetic segments while eliminating
potential inefficiencies.
Plane of Movementà Movement
Patterns
Progressing from the simple
coordinated engagement of the kinetic
chain toward the execution of complex
movements.
Movement Patternsà M T
Progressing from the execution of a
loaded stationary movement toward
loaded multi-planar movements, i.e.
movement under tension.
Slowà Fast Improving ability to express rapid RFD
Deceleration à Acceleration
Building proficiency in stabilizing a
reactive strength expression
progressing toward improving the
ability to express a high rate of speed
or force production after this
deceleration.
Shockà Complex
Progressing from high level reactive
strength expressions involving
deceleration of external mass to
sequencing this means prior to
execution of a SPP means
i.e. Chaos Shock – Rotational
Sandbag Throw followed by hitting a
heavy bag.
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A progression model will also address weaknesses or limitations
according to the athlete’s current strength levels AND address
stability and mobility concerns.
Improving the athlete’s general mobility and stability of the major
joints of their body, will improve their technical execution of strength
training and SPP means and potentially decrease repetitive or
impact injuries.
Mobility / Stability
Ground forces and stresses are distributed across the kinetic chain.
The amplitude or intensity of these forces can be summated or
dissipated dependent upon their interaction across each kinetic
segment and is dependent upon if the joints’ required level of
mobility or stability has been established.
Stableà Unstable
Progression from stable to unstable
ground based support or the random
incorporation of force vectors
throughout the execution of various
movement patterns, i.e. chaos means.
Patternedà ChaosProgression of patterned resistance
training or skill execution to Chaos
Training.
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What is mobility?
Mobility is defined as:
§ the dynamic, full range of motion (ROM) of a joint specific to
the required task
§ appreciable neural control, strength and stability in the
dynamic ROM of a joint or the interaction between kinetic
segments
§ the ability to freely generate and express power or execute a
task, without limitations from:
o soft tissue problems; adhesions or scar tissue
o injury
o compensation patterns due to dysfunction
o misalignment or subluxations
o instability
o weakness
o force couple imbalances
What is stability?
Stability is defined as:
§ the ability to remain unchanged independent of what forces
are acting upon an object, joint or kinetic segment and the
ability to rapidly return to homeostasis after this influence
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§ the ability to create a foundation that transfers forces across
adjoining kinetic segments which efficiently dictates
accumulation or dissipation of those forces
As you will see in Mike Boyle’s assessment, some joints that join
one kinetic segment to the next require stability and some require
mobility.
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Each kinetic segment affects the segments surrounding it. By
definition, integrated movement tells us that the excitation and
subsequent movement achieved by one segment can be amplified
and transferred if we also excite the segments surrounding it.
Observation of movement patterns or sport specific skills is likely to
reveal efficiency gaps from dominant to non-dominant sides.
When discussing mobility or stability, these efficiency gaps could
mean:
§ a joint that requires mobility is too immobile
§ a joint that requires mobility is too mobile
§ a joint that requires stability is too unstable
§ a joint that requires stability is too stable
If a joint requires mobility but it too immobile, the ROM required for a
specific movement will be forced upon the two kinetic segments
surrounding the joint in question. On the other side, if a joint
requires stability but is too unstable, the forces transmitted across
this area will either be dissipated or cause injury.
Here is a quick reference guide according to Boyle’s Joint by Joint
(JBJ) assessment (2, Articles, Boyle), which provides many different
exercises to address the specific requirements for each area of
analysis.
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Stability
ShoulderGleno-humeral JointScapula
ExercisesSeated Rows
Protractions
Shrug-ups
Push-ups Plus
Band Pull Aparts
Face Pulls – cables / bands
Lower Lumbar
ExercisesBird Dogs
Back Extensions
Reverse Hyperextension
Core Statics I, II, III
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Core Musculature(anterior/posterior)
Exercises:Core Statics I, II, III
Med Ball Series
Standing Cable Crunches
Wood Choppers
Cable / Band Rotations
Planks (Prone/Side)
See Lower Lumbar Stability above
Knees(Anterior / Lateral)
ExercisesSquats (Front, Back, PL)
TKE
Bulgarian Split Squats
Lunges
Step-Ups
Anterior / Lateral
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Knees(Posterior / Medial)
ExercisesSquats (Front, Back, PL)
TKE
Bulgarian Split Squats
Lunges
Step-Ups
Posterior / Medial
Mobility
ShoulderScapula
ExercisesFoam Roller - Thoracic Extension
PNF Movement Patterns
Wall Walks
Band Stretches
Internal Rotation Floor Stretch
Vibration Training
Elastic Resisted SPP Movements
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Hip Complex
ExercisesFoam Roller – IT Band, Piriformas
PNF Stretching
Leg Swings (circles, linear, lateral)
EQI – Lunges, Squats
Thoracic Spine
ExercisesFoam Roller – Thoracic Extension
PNF Movement Patterns
Foam Roller - Thoracic Extension
PNF Movement Patterns
Wall Walks
Band Stretches
Rotational Movements
Ankles(including calves)
ExercisesFoam Roller / The Stick / Tennis Ball
IT Band, Peroneals, Gastrocs, Soleus
Towel / Marble Grabs
Barefoot Training
Sand Walking
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You might notice that the scapula is in there twice? But why?
Let’s look at what Mike Robertson has to say:
“The scapulae needs both mobility AND stability.
Mobility in the fact that we need good upward and downward
rotation.
Stability in the fact that we want good protraction/retraction
(keeping the shoulder blade tight to the ribcage.)”
Mike Robertson, M.S., C.S.C.S., U.S.A.W.
Here is another view of the kinetic chain overlaying the Boyle’s JBJ
assessment.
Composite of the JBJ assessment and the kinetic chain
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Assessments
When searching for dysfunction or inefficiencies of movement,
assessments must be made.
Static assessments can be done by looking at
an athlete’s resting posture. When making a
static assessment, you should be looking for
straight lines that intersect across the shoulders
and hips and vertically through the spine, hips,
knees and ankles.
Dynamic assessments can also be done while the athlete is
engaged in patterned sequences of motion. Typically down with
bodyweight only, the assessor is looking ROM and mobility issues,
muscular endurance, compensations and inefficient firing
sequences. Dynamic assessments will provide additional
information to begin addressing dysfunction.
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Static Assessments
Postural assessments will give you a starting point when trying to
identify potential dysfunction. Postural sway and postural stability is
determined by the initial straight horizontal and vertical lines
assessment.
After this preliminary evaluation other assessments can be made.
Two other common static assessments are a kyphotic posture and
anterior pelvic tilt.
Excessive kyphosis, or slouched shoulders,
is an easy issue to identify. An excessively
kyphotic posture can be due to long
durations in front of the computer or playing
video games, weak scapular retractors, or
too many horizontal push movements
compared to horizontal pull
movements. Excessive kyphosis can potentially promote inefficient
humeral tracking within GH joint, and leads to instability of the
scapulae. For athletes, this is an issue which leaves their rotator
cuff at risk of injury. More horizontal pulling/retraction work,
improved thoracic extension and external rotation exercises should
be prescribed.
Anterior pelvic tilt is also potentially caused by long durations of
sitting and/or driving with slouched posture and tight hip
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flexors. Posterior chain exercises promoting hamstring and gluteal
coordination (e.g. GHR, RDL or bowler lunges), and gluteal
activation drills shoudl be utilized to pull the pelvis back to a more
neutral position. SMR on a foam roller should be prescribed to the
short/stiff structures (such as the quads and hip flexors) to help
regain length in these structures.
Anterior pelvic tilt is also potentially caused by long durations of
sitting and/or driving with slouched posture and tight hip
flexors. Posterior chain exercises promoting hamstring and gluteal
coordination (e.g. GHR, RDL or bowler lunges), and gluteal
activation drills should be utilized to pull the pelvis back to a more
neutral position. SMR on a foam roller should be prescribed to the
short/stiff structures (such as the quads and hip flexors) to help
regain length in these structures.
For more information, reference Building the Efficient Athlete
(2, Presentations, Cressey and Robertson, 2006)
Dynamic Assessments
Unloaded
The most popular series of unloaded dynamic assessments is Gray
Cook’s Functional Movement Screen (FMS™ .) This set of 7
exercises is designed to demonstrate many functional movements
and how efficient the athlete can demonstrate these movements
without compensation.
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Functional Movement Screen (FMS™ )1. overhead squat
2. hurdle step
3. in-line lunge
4. shoulder mobility
5. active straight leg raise
6. trunk stability push-up
7. rotational stability
Loaded
Unloaded dynamic assessments will tell one side of the story. How
efficiently the athlete can control their own bodyweight. Proficiency
of bodyweight movement is essential for eliminating potential issues
that will accumulate exponentially as speed of movement or load is
increased.
However, loaded dynamic assessments can also provide us with
further data for analysis.
Example: Overhead Barbell Pressing
When pressing overhead, the strength coach can look for the
following potential compensations.
1. Is there excessive lumbar spine extension?
This is possibly due to compensation for lack of mobility in hips or
thoracic spine or too mobile in the lumbar spine region.
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2. Is one arm not fully locked out?
This is possibly due to current elbow injury, congenital limitation or
SITS issue?
3. Is the athlete shifting from one hip to the other?
This is possibly due to mobility issues in the hip or ankles or stability
issues for the knees.
NOTE:
Loaded bilateral movements potentially mask dysfunction issues
with stronger side compensating and assisting the weaker side.
Unilateral loaded assessments will demonstrate greater variances
according to the weakness or dysfunction.
Assessment Progression
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Section IVThe Workouts
Chaos Training Manual
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Warm-ups
The goal of this section is to provide you with an overview of unique
ways to structure your warm-ups. Not to give you a “cookie-cutter”
warm-up routine but to provide you with the tools to design new and
innovative routines and make them specific for each of your athletes.
Benefits of Warm-ups:
§ progressively charge the CNS in preparation for the upcoming
activity
§ mentally prepare athlete for upcoming demands
§ increase core temperature
§ increase elasticity of musculature
§ groove movement patterns
§ overcome stresses from short ROM, repetitive irritations of
previous activities; sleeping, sitting, driving
§ progress from short ROM to large, specific ROM movements
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The Warm-up
Here is how the standard warm-up progresses.
The Foam Rollers
They will overcome those neurological and physical inefficiencies by
improving tissue length, quality, extensibility by reducing adhesions,
scar tissue and tightness.
The Dynamic Warm-up / Mobility work should progress
accordingly:
more specifically
Warm-up (Standard)
Foam Roller
Dynamic Warm-up / Mobility
Light Workset Set 1
Light Workset Set 2
Light Workset Set 3
Worksets
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Dynamic Mobility
I will refer to Robertson and Cressey’s Magnificent Mobility for
additional descriptions of the referenced mobility exercises below.
High / Low Hurdles
Woodchoppers
PNF Movement Patterns
Cradle Walks
Supine / Prone Bridging
Skipping
High Knees
Leg Swings
Push-up Plus
Bodyweight Squats
Jump Roping
And many more…
Worksets
Worksets are defined as the primary goal of the training session, e.g.
ME Bench, DE Squats, etc.
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Light worksets would be the same exercise or an exercise of similar
movement pattern as the primary exercise but with a lighter load,
whose purpose is to start grooving the movement pattern.
Now, let’s look at how we can build upon this standard warm-up
template and create some more innovative schemes.
Light Reverse Movements
Light Reverse Movements would be described as performing the
reverse movement pattern of your light or primary worksets.
Let’s take a look at an example for each warm-up scheme above.
Warm-up (Standard) Warm-up 2 Warm-up 3
Foam Roller
Dynamic Warm-up / Mobility
Light Workset Set 1
Light Workset Set 2
Light Workset Set 3
Worksets
Foam Roller
Light Workset 1
Dynamic Warm-up / Mobility
Light Workset 2
Dynamic Warm-up / Mobility
Light Workset 3
Dynamic Warm-up / Mobility
Worksets
Foam Roller
Dynamic Warm-up / Mobility
Light Workset 1
Light Reverse Movement 1
Light Workset 2
Light Reverse Movement 2
Light Workset 3
Light Reverse Movement 3
Worksets
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Here is a sample of the standard warm-up scheme.
Here is a sample of the Warm-up 2 scheme.
Lower Body Day (Warm-up Standard)
Foam Roller
Dynamic Warm-up / Mobility
Light Workset Set 1
Light Workset Set 2
Light Workset Set 3
Worksets
Peroneals, IT Band, Hamstrings, Quads, ADD/ABDuctors
Cradle Walks, High/Low Hurdles, Leg Swings
Squats – Bar Only (45 lbs)
Squats – Bar + 25’s (95 lbs)
Squats – Bar + 45’s (135 lbs)
DE / ME Squats, GM, Deadlifts
Upper Body Day (Warm-up 2 Scheme)
Foam Roller
Light Workset 1
Dynamic Warm-up / Mobility
Light Workset 2
Dynamic Warm-up / Mobility
Light Workset 3
Dynamic Warm-up / Mobility
Worksets
Thoracic Extension, Lats, Triceps
Alternating DB Incline Bench
Lateral DB Drops, Med Ball / Plate Woodchoppers
Alternating DB Incline Bench
Lateral DB Drops, Med Ball / Plate Woodchoppers
Alternating DB Incline Bench
Lateral DB Drops / Plate Woodchoppers
DE / ME Bench, Overhead Press
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Now the 3rd warm-up scheme.
You could also randomly choose exercises for each progressive set
of Light Reverse Movements, for example:
Upper Body Day (Warm-up 3 Scheme)
Foam Roller
Dynamic Warm-up / Mobility
Light Workset 1
Light Reverse Movement 1
Light Workset 2
Light Reverse Movement 2
Light Workset 3
Light Reverse Movement 3
Worksets
Thoracic Extension, Lats, Triceps
Push-Up Plus, PNF Patterns, Band Face Pulls
Bench – Bar Only (45 lbs)
DB Side Pulls
Barbell + 25 lb Plates (95 lbs)
DB Side Pulls
Barbell + 45 lb Plates (135 lbs)
DB Side Pulls
DE / ME Bench, Overhead Pressing
Upper Body Day (Warm-up 3 Scheme) - Alternative
Foam Roller
Dynamic Warm-up / Mobility
Light Workset 1
Light Reverse Movement 1
Light Workset 2
Light Reverse Movement 2
Light Workset 3
Light Reverse Movement 3
Worksets
Thoracic Extension, Lats, Triceps
Push Plus, PNF Patterns, Band Face Pulls
Barbell Only Bench
DB Side Pulls
Barbell + 25 lb Plates (95 lbs)
Lat Pull Downs
Barbell + 45 lb Plates (135 lbs)
Face Pulls or Shrugs
DE / ME Bench, Overhead Pressing
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Reps are not important. What is important is initiating a good sweat
in preparation for the upcoming work ahead. If you go through your
warm-up and are still “cold”, go through it again.
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The Sample WorkoutsChaos Training Manual
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3 WeekSample Conjugate
ProgramChaos Training Manual
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Conjugate Periodization
The Basic Westside Model
Conjugate Periodization
Here is a quick review.
§ Primary Exercises
o see Methods of Strength Training
o maximal efforts, dynamic efforts, submaximal efforts,
repetitive efforts
§ Supplemental Exercises
o typically a variation or compliment of the primary lift, i.e.
squat, bench or deadlift
§ Accessory Exercises
o exercises that target the specific weaknesses, muscle
imbalances or muscle groups for the primary or
supplemental movements
§ Prehab / Rehab
o exercises to re-stabilize, correct or overcome a
weakness or injury
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The Basic Westside Weekly Training Model
Day 1: REST / Extra Workouts / GPP
Day 2: ME Upper Body
Day 3: ME Lower Body
Day 4: REST / Extra Workouts / GPP
Day 5: DE Upper Body
Day 6: DE Lower Body
Day 7: REST / Extra Workouts / GPP
NOTE:
Extra workouts or GPP sessions can also occur on the opposite end
of a primary training day.
The integration of chaos exercises can replace the standard
supplemental or accessory means.
Observe the following example:
ME Upper Body (Standard)
§ ME Exercise 6-8 sets x 1-3 reps
§ Supplemental Exercise
§ Accessory Exercise 1
§ Accessory Exercise 2
§ Prehab / Rehab Exercise(s)
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Replacing with chaos exercises accordingly:
ME Upper Body (Chaos)
§ ME Exercise 6-8 sets x 1-3 reps
§ Supplemental Exercise or Chaos Upper Body Exercise
§ Accessory Exercise 1 or Chaos Upper Body Exercise
§ Accessory Exercise 2 or Chaos Upper Body Exercise
§ Prehab / Rehab Exercise(s)
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8 WeekSample Undulating
ProgramChaos Training Manual
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Undulating Periodization
The Undulating Periodization Model
Alwyn Cosgrove defines undulating periodization as a training
program where the variables (volume, intensity and tempo) change
with each successive workout.
Undulating Periodization Wave Model
Divided by upper and lower body sessions, undulating periodization
concentrates on alternating:
a. primary movement patterns, with
b. reverse movement patterns or other supplemental
exercises
The thought process is if the volume and intensity are not the same
for each progressive workout, your body will continue to progress in
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this ever-changing environment. Therefore it will always be in a
state of adaptation. Undulating periodization will set the athlete up
for success because they will rarely hit a plateau.
Multiple strength training adaptations can be targeted utilizing
undulating periodization.
Remember Prilepin’s Table?
PRILEPIN'S TABLE
Effort % of1RM Reps/Set Optimal
Total Range
DE 55 - 65 3 - 6 24 18 - 30
RE/SE 70 - 75 3 - 6 18 12 - 24
RE/SE 80 - 85 2 - 4 15 10 - 20
ME > 90 1 - 2 7 4 - 10 http://www.angelfire.com/pe/txpls/prilephin.html
I have overlayed the data Prilepin determined for his table with the
periodization data Fleck and Kraemer (5, Fleck / Kraemer, Publications)
modeled.
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In a report authored by Eamonn Flanagan, BSc., CSCS, Dr.
Schmidtbleicher (a German researcher in the area of biomechanics,
vibration training and strength and power sports) elaborated on the
benefits at the 24th Annual International Symposium on
Biomechanics in Sport. He suggested that undulating periodization
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is highly effective for adaptations specific to hypertrophy AND
training for power sports.
The Undulating Periodization Routine
Here’s an eight week training program that consists of 3 workouts
per week.
The Outline
Workout Week 1
Day 1 - Upper Body Horizontal – Workout One
Day 2 - Lower Body – Workout One
Day 3 - Upper Body Vertical – Workout One
Workout Week 2
Day 1 - Upper Body Horizontal – Workout Two
Day 2 - Lower Body – Workout Two
Day 3 - Upper Body Vertical – Workout Two
Workout Week 3
Day 1 - Upper Body Horizontal – Workout Three
Day 2 - Lower Body – Workout Three
Day 3 - Upper Body Vertical – Workout Three
Workout Week 4
Day 1 - Upper Body Horizontal – Workout Four
Day 2 - Lower Body – Workout Four
Day 3 - Upper Body Vertical – Workout Four
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Workout Week 5
Day 1 - Upper Body Horizontal – Workout Five
Day 2 - Lower Body – Workout Five
Day 3 - Upper Body Vertical – Workout Five
Workout Week 6
Day 1 - Upper Body Horizontal – Workout Six
Day 2 - Lower Body – Workout Six
Day 3 - Upper Body Vertical – Workout Six
Workout Week 7
Day 1 - Upper Body Horizontal – Workout Seven
Day 2 - Lower Body – Workout Seven
Day 3 - Upper Body Vertical – Workout Seven
Workout Week 8
Day 1 - Upper Body Horizontal – Workout Eight
Day 2 - Lower Body – Workout Eight
Day 3 - Upper Body Vertical – Workout Eight
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3 WeekSample EDT Program
Chaos Training Manual
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Escalated Density Training (EDT)
The EDT Model
Escalated Density Training, or the EDT model, was created by
Charles Staley. It is great for developing anaerobic conditioning,
muscular endurance and lean muscle mass.
The structure utilizes training blocks (Staley calls these PR Zones)
of 15-20 minute sessions, followed by 5-10 minute rest periods. In
each block, two exercises are performed in an alternative superset.
The exercises are chosen by targeting opposing muscle groups, or
antagonistic pairings. These pairings create a superset of reverse
movement patterns which allow for recovery during the opposing set.
The goal is to increase the volume (sets x reps) each workout. You
have a goal and you strive to meet or exceed that goal with each
workout. If you meet and exceed your goal the load is increased
slightly, i.e. +2.5-5% for each exercise. Then a new volume target is
set for the 15-20 minute training block.
The initial load for each exercise should be right around your 10-12
RM and is not taken to failure. The initial sets should also have an
explosive tempo – 3 0 X.
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Tempo Explanation
3 0 X tempo means:
3 – 3 second eccentric phase
0 – 0 second amortization phase
X – explosive (as fast as possible) concentric phase
As fatigue sets in, the reps will of course decline for each set.
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“Reactive instinct can overcome the unexpected”
- Jim Smith “Smitty”
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Section VThe Bonus Section
Chaos Training Manual
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SECTION V
The Bonus SectionChaos Training Manual
Bonus 1: Strength Continuum Graph................................................................................ 388
James Smith – PowerDevelopmentInc.com
Bonus 2: How to Stabilize the Neck During Heavy Lifts ................................................... 390
Jim Smith, CSCS – DieselCrew.com
Bonus 3: The Secret of the Double Breath........................................................................ 393
Jim Smith, CSCS – DieselCrew.com
Bonus 4: The Revolutionary Double Foam Rolling Technique......................................... 400
Jim Smith, CSCS – DieselCrew.com
Bonus 5: Core Statics III .................................................................................................... 418
Jim Smith, CSCS – DieselCrew.com
Bonus 6: Youth Strength Training ...................................................................................... 442
Zach Even-Esh – UndergroundStrengthCoach.com
Bonus 7: Audio Interview – Fat Loss Secrets
Alwyn Cosgrove – AlwynCosgrove.com – (accompanying CD)
Bonus 8: Audio Interview – How to Get Jacked
Jason Ferruggia – RenegadeTraining.com – (accompanying CD)
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Bonus #1Chaos Training Manual
The Strength Continuum GraphJames Smith - PowerDevelopmentInc.com
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Bonus #2Chaos Training Manual
How to Stabilize the Neck During Heavy LiftsJim Smith “Smitty”
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Bonus 2: How to Stabilize the Neck During Heavy Lifts
The Sternocleidomastoid (SCM)
Table 1.10 (7, Websites)
The SCM, along with the levator
scapula tie into the trapezius to aid in
c-spine stability.
Some athletes have a tendency to
shift their head during the execution
of heavy movements like shrugs,
overhead presses, deadlifts, snatches and bent over rows. This
could be due to poor mechanics, a weakness or their need to move
into compensation to execute the movement. Under load, this can
put the c-spine into a vulnerable position.
One way to stabilize and remain neutral with the head and neck
under load is to use your tongue!
Origin manubrium of sternumand medial clavicle
Insertion mastoid process of thetemporal bone
Actionboth muscles acting together flexcervical vertebral column, actingalone rotates head to the oppositeside
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What am I talking about? It is all very simple.
When performing a heavy exercise:
Step 1: Take your tongue and put it on the roof of your mouth, right
behind your top row of teeth
Step 2: Flatten it down
Step 3: Press it hard against the roof of your mouth
You will instantly become aware that the flexors and extensors of
the neck are connected to the muscles of the tongue via the
genioglossus, hyoglossus, styloglossus, and palatoglossus. By
forcibly engaging the tongue we can isometrically contract the
stabilizers of the neck. Your head should remain neutral and this
technique will ensure optimal positioning and strength throughout
the duration of the exercise.
Try it! You will not believe how easy and effective this technique is
when moving heavy weight.
Pictures courtesy of www.cgcharacter.com/Anatomy/lig111.html
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Bonus #3Chaos Training Manual
The Secret of the Double BreathJim Smith “Smitty”
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Bonus 3: The Secret of the Double Breath
Have you ever noticed
when an elite athlete
(powerlifter, strongman,
weightlifter or anyone else
about to lift a massive
weight) begins their lift?
They start with a huge
breath.
Why would they do that?
They are pulling (a huge amount of) air into their lungs by expanding
their abdomen, creating what’s called intra-abdominal pressure.
This intra-abdominal pressure (see Bracing and Vasily Sections)
works with the bracing techniques discussed previously in the
manual.
Normally the diaphragm controls inspiration
(inhaling) and forcible expiration (exhaling) but
under heavy load or progressive stress
breathing becomes a coordination between
the intercostals and abdominals (TA, IO/EO,
Anatomy of Lungs
Abdominals
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RA, QL) and to some extent the scalene muscles and
sternocleidomastoids. This coordination, along with the lateral
tendons of the rectus abdominus, work together to stabilize the
spine. This is essential under load to prevent injury.
For athletes, this intra-abdominal pressure and bracing in
preparation for heavy lifting is typically instructed verbally as
breathing through the belly. Breathing through the belly, is a unique
sensation; simultaneous inhalation with forced abdominal wall
Inspiration / Expiration Sequence
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(engaging TA) expansion. This is usually done in a rapid fashion,
with one big breath or several successive smaller breaths.
How the sequence is executed:
1. Take a huge breath (as much as you can) in through the
mouth while expanding the belly.
2. The breath is held and once intra-abdominal pressure is
established the valsalva maneuver is initiated.
3. The abdominals are forced out hard to stabilize and brace the
spine and torso.
Remember our example of the athlete learning how to brace for rack
pulls? Casey was very new to bracing, so I utilized an elastic band
initiating a muscle raking technique to ensure proper execution
through the lift.
Elastic band bracing technique
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Dr. Stuart McGill has proven (through EMG studies on planks and
bridging exercises) that sucking in your belly during a heavy lift
could potentially land you in the hospital, so learn how to brace and
learn how to teach it!
Now, what is the double breath?
The double breath builds upon the breathing through the belly
technique and adds another step. Let’s go through the steps again
and see how the double breath works.
How the sequence is executed:
1. Take a huge breath (as much as you can) in through the
mouth while expanding the belly.
2. The breath is held and once intra-abdominal pressure is
established the valsalva maneuver is initiated
3. Now take another breath!
4. The abdominals are forced out hard to stabilize and brace the
spine and torso.
You should be pretty puzzled by now.
You should be saying, “How can you take another breath if I’ve
already completely filled my lungs with the initial pull of air through
my mouth?”
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Easy!
The second breath is pulled in through the nose!
It is amazing! You still have another 10-20 % of lung capacity left!
This inspiration of air will utilize the diaphragm to finish off the pull.
You will not believe how much more stability you will feel with the
double breath technique! The 2nd breath (2nd pull of air) will further
increase the stability of the thoracic spine.
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Utilizing the 2nd breath will increase our potential to:
§ maintain a neutral spine and stable lower lumbar spine
§ stabilize l-spine and l-t-spine regions – with the 1st breath
§ stabilize the t-spine region with the 2nd breath
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Bonus #4Chaos Training Manual
The Revolutionary Double Foam Rolling TechniqueJim Smith “Smitty”
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Bonus 3: Double Foam Rolling Technique
What types of foam rollers are there? Let’s go over the most
popular.
Solid Foam Roller
Hollow Foam Roller*
4” PVC Pipe*
*As you will learn, both the PVC pipe and hollow foam roller can be used for the
double foam rolling technique.
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We know without a doubt that maintaining the soft-tissue quality and
length is essential for our athlete’s optimal performance. If there is
dysfunction in any part of the kinetic chain (neural, soft tissue or
articular systems), then the remaining systems are forced to
compensate. This will lead to injury and tissue overload.
But how do foam rollers work? And what are the benefits of
regularly incorporating them as a restoration tool?
Foam rollers increase muscle tension and elicit a GTO (sensitive to
changes in muscle tension) response causing the GTO to be
inhibited.
Benefits of Foam Rolling:
§ Improve ROM (and subsequently execution of movement
patterns) of a joint by lengthening and flattening scar tissue,
removing adhesions, reducing tension / tightness and
neurological inefficiencies
§ Use in conjunction with your static, dynamic, ballistic and PNF
stretching protocols to improve muscle length
§ Improved recovery and diminishing the effect of DOMS
§ Should be utilized along with other restorative soft-tissue
therapies usually grouped as self-myofascial release (SMR):
trigger point therapy (golf balls, tennis balls), trigger point
therapy, active release technique (ART), the Stick and double
foam rolling!
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§ Can also be utilized for isolated balance and stability training
With all these amazing benefits, you can see why, without a doubt,
you should be utilizing foam rollers for your athletes.
However, there are some limitations of foam rolling that we can
overcome by using the double foam rolling technique.
Limitations of conventional foam rolling;
§ Intensity and pressure limited by the athlete’s bodyweight
§ Targeted area is limited to surface area of the single foam
roller
§ Certain musculature is difficult and awkward to target
To build upon the great benefits offered by incorporating self-
massage therapies, I have developed the double foam rolling
technique. This technique will be used along with your current SMR
protocols.
Instead of the optimal hollow foam roller, in this reference we are
going to use a 4” PVC pipe.
Quit your whining! It won’t hurt too bad.
Ok, it will hurt!
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The Double Foam Rolling Technique (DFRT)
The DFRT utilizes two foam rollers at once and will be performed
while the athlete is standing. Tension between the two rollers will be
controlled by an elastic band, fixed to the ends of pipes running
inside of the rollers.
You will not believe how well this technique works and I guarantee
you will immediately feel relief.
Benefits of DFRT:
§ With each pass, you are affecting two times the amount of
surface area
§ The tension of the roller can be adjusted according to the
mass of the athlete and pain tolerance level
§ Decrease in time of restorative session
§ Gets the athlete off the floor which will allow for more creative
angles of application
The Required Equipment
§ Power cage
§ 1 each - Olympic Bar
§ 1 each - 2” x 6’ steel pipe
§ 2 each – 4” x 4’ PVC pipes or hollow foam rollers
§ 2 each - elastic bands (minis or light bands)
§ 2 each – carabineers
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The Setup
You are going to start by sliding one of the 4” x 4’ PVC pipes (or
hollow foam rollers) over the Olympic bar and slide the other 4” x 4’
PVC pipe over the 2” x 6’ steel pipe. Now put both of these on the
pins in the power cage slightly lower than waist height. Weights
should be added to the Olympic bar for stability.
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Now we start setting the tension with the elastic bands. Wrap the
bands starting underneath both the Olympic bar and the steel pipe
and start criss-crossing over the bar and pipe. Finally, attach both
ends of the elastic band together with the carabineer.
Take one loop off the wrap if you feel there is too much tension.
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Repeat for the other side of the setup, and you are all set. To break
up adhesions, to improve soft-tissue quality and length, and ready to
cry like a little girl!
Notice the demonstrators in the pictures. Pay close attention to their
faces. Is that a grimace? A frown? A tear? Definitely. Just think
about how long you’ve neglected your athlete’s soft-tissue quality.
That is probably how long it is going to take to overcome the
accumulated damage. It will require a regimented, progressive
approach. It will take time. Be consistent!
Be sure to travel the length of the (kinetic) segment, back and forth
on one location or move from the proximal to the distal end of the
(kinetic) segment.
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The Lower Arm
1 Arm - Lower
Target: Forearms; brachioradialis, wrist flexors, wrist extensors
2 Arms - Lower
Target: Forearms; brachioradialis, wrist flexors, wrist extensors
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2 Arms – Lower - Internal Rotation - 90º
Internal and external humeral rotation will target anterior, medial andposterior musculature.
Target: Biceps, triceps, forearms; brachioradialis, wrist flexors,wrist extensors
2 Arms – Lower - Internal Rotation - 135º
Target: Biceps, triceps, forearms; brachioradialis, wrist flexors,wrist extensors
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2 Arms – Lower - Externally Rotated (Supinated) - 90º
Target: Biceps, triceps, forearms; brachioradialis, wrist flexors,wrist extensors
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The Lower & Upper Arm
2 Arms – Lower & Upper - Internal Rotation - 135º
Target: Biceps, triceps, forearms; brachioradialis, wrist flexors,wrist extensors
2 Arms – Lower & Upper - Externally Rotated (Supinated) - 90º
Target: Biceps, triceps, forearms; brachioradialis, wrist flexors,wrist extensors
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The Lower Leg
1 Leg - Lower – Neutral
Target: IT band, gastrocs, soleus, peroneals, anterior tibialis
1 Leg - Lower - Externally Rotated (20-30º)
Target: IT band, gastrocs, soleus, peroneals, anterior tibialis
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1 Leg - Lower - Externally Rotated (30-45º)
Target: IT band, gastrocs, soleus, peroneals, anterior tibialis
1 Leg - Lower - Externally Rotated (30-45º)
Target: IT band, gastrocs, soleus, peroneals, anterior tibialis
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1 Leg - Lower - Externally Rotated (30-45º)
Target: IT band, gastrocs, soleus, peroneals, anterior tibialis
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The Upper Leg1 Leg - Upper - Neutral
Target: IT band, hip adductors / abductors, hamstrings, quads,gluteals
1 Leg - Upper - Neutral
Target: IT band, hip adductors / abductors, hamstrings, quads,gluteals
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1 Leg - Upper - Neutral
Target: IT band, hip adductors / abductors, hamstrings, quads(vastus lateralis, medialis, intermedius), gluteals
1 Leg - Upper - Neutral
Target: IT band, hip adductors / abductors, hamstrings, quads(vastus lateralis, medialis, intermedius), gluteals
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2 Legs - Neutral
Target: hamstrings, gluteals
Once you have the equipment, the setup is quick and the rewards
are huge. The double foam rolling technique will quickly become a
staple in your program.
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Bonus #5Chaos Training Manual
Core Statics IIIJim Smith “Smitty”
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Bonus 5: Core Statics III
With the success of my Core
Statics I and II article series
(see the articles at
DieselCrew.com or
EliteFTS.com), I wanted to
continue with another
installment of some of the
sickest exercises ever
developed to teach your athletes how to build a rock solid core (man
I love that word!)
Building a rock solid core is essential for:
§ heavy, complex lifts
§ expressions of power in sport
§ improving the translation of accumulated ground forces across
the kinetic chain
§ improving the ability to absorb impact and forces
§ increasing the potential to prevent injury
Core Statics will improve neural and physiological bracing patterns
in practice so they become second nature while engaged in sport.
Don’t forget, cognitive training can be effectively integrated into core
static means to increase their difficulty and reinforce breathing
patterning and mental acuity.
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Let’s go over a little refresher.
What is Core Statics?
Core statics are means that isometrically target the stabilizing
musculature of the torso. Core statics also promotes the ability of
the athlete to optimize the transfer of ground reaction forces through
the kinetic chain with minimal loss of accumulated forces due to
inefficient stabilization or bracing.
How Torso Stabilization Occurs:
1. Intra-abdominal pressure (see Double Breath Section) which
can be improved with repetition and patterning
2. Efficient bracing application (see Bracing Section) which can
be improved with repetition and patterning
3. Efficient patterning of breathing
4. Engagement of abdominals: rectus abdominus (lateral hoop
tendons essential for bracing l-spine), IO/EO, TA, QL,
multifidis
5. Engagement of the thick muscles of the back (erector spinae,
erector Iliocostalis and especially the erector longissimus),
along with, the hamstrings, gluteals, lats and rhomboids
NOTE: The angled pennation of the longissimus align under
load to buttress shear forces across the spine
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6. Comprehensive approach to torso training, including all
movement patterns, tempo manipulation of isometric,
concentric and eccentric contractions and the incorporation of
compound means to coordinate, reinforce and express the
strength developed from this progressive torso stabilization
approach
7. Improved with the application of a dynamic and thorough
warm-up prior to performance.
Kavcic N, Grenier S, McGill SM. Determining the stabilizing role of
individual torso muscles during rehabilitation exercises. Spine.
2004 Jun 1;29(11):1254-65.
“No single muscle dominated in the enhancement of spine stability, and
their individual roles were continuously changing across tasks. Clinically,
if the goal is to train for stability, enhancing motor patterns that
incorporate many muscles rather than targeting just a few is justifiable.”
Stages of Core Statics:
Level 1: Stationary
Level 2: Linear, Zig zag, Lateral, Diagonal, Transverse Movement
Patterns
Level 3: Random movement dictated by verbal, visual or cognitive
cues
Level 4: Athlete engages in reflective cognitive training
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All of the ground based core static means fall under the T (see
Movement Under Tension Section) category. There are some
unique exceptions we will discuss below.
Benefits of Core Statics:Excerpted from Core Statics I and II article series
§ Stabilization of the major joints: wrists, elbows, shoulders,
hips, knees and ankles
§ Multi-planar stabilization – random or fixed movement patterns
§ Increased time under progressive tension improving muscular
endurance and efficient coordination – movement under
tension
§ Improved co-contraction - We use co-contraction to coordinate
the movements of the kinetic chain and to brace and stabilize
in preparation to create power or absorb impact instantly.
§ Forced regulation of breathing - because under tension,
patterning of breathing becomes very difficult
§ Promotion of intra-abdominal pressure while in motion
§ Balance, proprioception and kinesthetic (spatial) awareness -
dynamic coordination of the athlete’s COG in relation to the
force vector and limb alignment (distance from midline)
Let’s get into the exercise index section.
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Bridging Ab-Outs
The athlete is going to lay back onto a flat bench or tire, where the
only thing supported is there shoulder blades and upper back; their
posterior chain must be engaged isometrically to remain in a parallel
to the ground. In this position, the athlete will expand their abs
forcibly and hold for time. This is one of the most basic of the core
static exercises, but it is very important for building endurance in the
anterior and posterior musculature that supports the spine and
torso.
Core Statics – Bridging Ab-Outs
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Weights can be added as the athlete advances.
Core Statics – DB Bench Press
Here is an example of core statics bridging in training.
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Torqued Bridging Ab-Outs – 2 Arms
The goal is to prevent rotation. Torque and transverse forces are
introduced via an elastic band anchored low and to the side of the
athlete who is engaged in a bridge. The athlete grabs the band in
a locked arm position. Don’t forget to instruct the abs to be
expanded out during the execution of the exercise. Place it in both
hands after the athlete has properly braced. Hold for time.
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Torqued Bridging Ab-Outs – 1 Arm
Increasing the difficulty, the band can be held in only one hand.
Torqued Bridging Ab-Outs – Zig Zags
The band is held in both hands while braced and the athlete will
dynamically move their hands back and forth in a zig zag fashion.
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Bridging Posterior Flyes
The athlete will grab an elastic band (anchored high in a power
cage) in each hand and perform a posterior flye while laying flat on a
bench. From that point, the athlete will engage their posterior chain,
bridging and elevating themselves off the bench. Hold for time.
Great warm-up for bench!
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Serape Locks
Taking advantage of the serape effect, we can isometrically
coordinate the transverse back musculature by locking an elastic
band through one leg across to the opposite shoulder. For more
information see the Co-contraction Section.
Our banded serape setup forces the athlete into a neutral posture,
removing any existing kyphosis and / or anterior / posterior pelvic
tilt.
The band can be utilized during the execution of many different
means, or have the athlete wear the setup throughout the entire
workout! Switch the band to the other side halfway through the
workout. You can also utilize this technique during their accessory
work at the end.
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Fulcrum Lifting - Bringing Back the Old School
Heavy, unilateral movements like the 2 hands anyhow, the bent
press and the one arm deadlift were used back in the day by the old
time strongmen like Sandow, Cyr and Saxon.
Another little known exercise series that was popular by the
strongmen of old was fulcrum lifting. A fulcrum refers to a pivot
point in a levered system. For our examples, a barbell will become
the moment arm of the lever and the fulcrum point becomes one
arm.
Fulcrum lifting loads the athlete similarly to unilateral movements
and can become a transitional exercise:
By utilizing the off arm to stabilize the bar, an athlete who needs
more stability work before they can progress to unilateral
movements can use fulcrum lifting.
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Fulcrum Clean & Press
Here is an excellent exercise that will improve the athlete’s
coordination, mental focus and ability to stabilize.
NOTE: Only one side of the barbell is loaded!
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Be creative with your fulcrum lifting!
Other compound fulcrum lifts:
§ Fulcrum Barbell Bench
§ Fulcrum Bent Over Rows
§ Fulcrum (Side to Side) Pull-Ups
§ Fulcrum Sled Dragging
§ Fulcrum Curls
§ Fulcrum Squats
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Core Statics - Military Press
Now we are getting into the really fun stuff!
We are going to progress the Core Statics series to another level:
combination lifts.
Our first exercise will be a modified standing DB military press.
Rotational torque will be added to the athlete’s torso with an elastic
band held at arms length.
The athlete will grab a DB in one hand and the band (fixed to a
stationary object about waist to shoulder height) in the another and
walk backwards until the band is tight. From there, they will clean
the DB and begin pressing it with the other hand fixed and abducted
to approximately 90º.
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Core Statics - Squats
Use the same concept as above, but the athlete will now perform a
bodyweight squat. A DB or KB can be added to the free hand to
unilaterally load the athlete further.
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Core Statics – DB Shoulder Squats
The next progression to the above exercise.
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Core Statics – DeGennaro Squats
In this variation the athlete’s arm will be put through the loop of the
band, and the band wrapped around the athlete’s back. This
version is easier to execute and can be a more remedial means for
your younger or novice athletes.
Core Statics – DeGennaro Shoulder Squats
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Core Statics – DB Pullthroughs
Same band setup, but this time the athlete will be performing a DB
or KB pullthrough. This is a more advanced technique and will
require greater coordination and focus.
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Core Statics – Clean & Press
The athlete will be locked in
place with an elastic band
stretched and fixed to the side.
A pullthrough into a clean will
rack the DB in preparation for the
press.
The DB or KB is pressed
overhead and the sequence is
repeated.
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Core Statics – Snatches
Same as the Core Statics clean
& Jerks above but a snatch is
performed.
The athlete can still move into
triple extension but you can be
assured their abs are firing.
Finish at lockout and the
sequence is then repeated.
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Core Statics – DeGennaro Military Press
Same anchoring of the band as the DeGennaro squat above, but
now a press is performed.
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Rocky’s
Nothing like an old school original - Rocky’s will tear you up with
extreme prejudice! As the athlete extends, the moment arm
increases (distance from shoulders to feet), thereby increasing the
load.
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Rocky’s - Rippers
By adding an elastic band to the feet or hips of the athlete, random
forces from multiple directions, can be introduced by a partner.
Also, instead of pulling on the band, oscillations can provide a
unique vibration effect, rapidly increasing the required adjustments
by the athlete.
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Bonus #6Chaos Training Manual
Program Design for Youth AthletesZach Even-Esh
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Program Design for Young Athletes
Evaluation:
A) Go through bodyweight movements and analyze strengths /
weaknesses.
B) Evaluate movement and posture regularly, NOT just on the
first session
C) Don’t be afraid to seek outside help from a more qualified
individual
The Basic Movements and What to Look For:
1. Push ups
• Core held stable?
• Toes turning outward?
• Difficulty of movement?
• Pain during movement?
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2. Pull ups / recline pull ups
• Can a traditional pull up / chin up be performed?
• Does one side pull in favor of the other side? Stand
behind athlete and watch form
• Recline pulls – can they be performed with perfect form?
• Pain?
3. Squats
• Arch in back?
• Rounding of upper / lower back?
• Knees buck in?
• Toes rotate outward on the way down?
• Heels elevate off ground?
• Pain?
4. Forward and reverse lunges
• Heel stay on ground?
• Toes rotate outward?
• Posture held stable?
• Balance?
• Back leg flexible enough (hips, quads)? Back knee able
to almost touch ground without affecting posture?
• Pain?
5. Ab hold / Plank
• Posture?
• Difficulty?
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• Pain?
• Hold for 30 sec. minimum
* Evaluation remains ongoing! *
Warm Up / Prehab / Rehab / Mobility
1. Bodyweight movements for:
• Upper body pull (usually w/bands)
• Upper body push (push ups on stability ball)
• Lower body movements (leg complex with
rotations: squats, lunges – reaching and
rotating )
• Ab Exercises
• Movement to hype nervous system (jumping
rope, light pummeling for grapplers)
• Mobility movements
• Foam roller or medicine ball for soft tissue
work
2. Flexibility (Dynamic and Static) & Mobility
• Stretching through movements (skipping, leg
kicks, seal jumps)
• Static stretching at home or after a workout at
night
• Mobility Work: Hips, calves, core…all depends on
the individual – extra work done at home
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3. Prehab / Rehab
• Band work for rotator
• I, Y, T (on ball)
• Active Release / foam roller
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Bodyweight Training
1. Exhausting all bodyweight movements / refining them /
increasing difficulty of them:
A) Push Ups
• Push ups with various hand & foot placements
• Push Ups on various implements: stability ball, medicine
ball, kettlebell, push up bars, chains & rings
• Push Ups with weight on back (challenge the core)
• Push Ups with bands
• Plyo push ups
• Push Ups on partner
B) Pull Ups
• Various grips
• Various handles (ropes, towels, rolling thunder, thick bars,
rings)
• Rope Climbing (with and with out legs)
• Add weight via various methods (attach to belt, between
ankles, weighted back pack, ankle weights
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C) Squats
• Bands around lower quad to force the hips to work
• Squat Jumps
• Box Jumps (onto stairs or bench)
• Add weight – sandbag or kettlebell zercher, box squat (regular
bar, SS bar), zercher squat
D) Lunges
• Forward with & w/out reach, rotational
• Reverse with & with out rotation
• Lateral
• Walking
• With various weights: med ball, sandbag, dumbbells,
kettlebell (s), barbell, log
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E) Ab Work
• Knee lifts / leg raises on dip bars
• V Ups
• Ab Hold (on floor or ball)
• Russian twists using med ball or kettlebell
• Side bends with weight
• Sit Up Variations:
A) straight legged ( bodyweight or get up - sit up using
kettlebell)
B) feet locked under dumbbells
C) sprinters
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Getting To Work
1) Matching the exercise (s) suitable for the athlete. NOT using
exercises that are unsuitable (physically & psychologically)!
• Example: Mobility and flexibility are very poor in hips, lower
back, calves and ankles yet you force the athlete to perform
deep squats with shitty form.
• Making it work: high box squats, Rack Pulls, Lunges, focus on
mobility and flexibility on off days and after training. As
mobility improves, lower the box, increase ROM for rack pulls,
etc
2) Simple movements / GPP focus: simple strongman lifts / carries,
sled drags, sled pulls, sled rows, bodyweight moves, med ball throws,
jumps, gymnastics movements, sledge hammer work.
3) Frequency of training for various levels of preparedness of athlete
(s)
• Out of shape / weak as all heck: lower total time / volume
of each workout, but perform regular workouts through the
week (4 - 6 x week).
• Gaining proficiency in bodyweight movements: Train 3 – 4
x week with regular intensity and volume, add 1 or 2 “mini”
workouts
• Using additional loads plus bodyweight training: Train 3 x
week with regular intensity and volume, add 1 – 3 mini
workouts. This can be SAQ work, bodyweight training, sled
work, etc.
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* Always take into consideration the “other” activities your athletes
are involved with. Some athletes attend regular athletic clubs and
play their sport 3 times a week. Couple the sport with all the
training and it can slow progress. Communicate constantly with
your athletes and ask a lot of questions. Learn from them so you
can improve upon their program design!
Program Design for Young Athletes (And
Adults!)
1) Joe DeFranco’s WS4SB plus kettlebells &
strongman
Monday: Upper body Focus (bodyweight & sleds for lower body)
Wednesday: Lower body focus (bodyweight for upper body)
Friday: Upper body RE training (full body RE training, or full day
Underground training)
* Extra Day: Saturday: Full day of strongman
Each workout is full body, but….there is a focus on either lower or
upper body (where the focus is strength), and then we do some light
bodyweight work or sled work in addition.
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2) Bondarchuk Complex
• Three Different Full Body Workouts Each Week (non
consecutive days)
• These three workouts remain the same for lesser prepared all
athletes for an entire month
• For higher prepared athletes this can become a 2 – 4 week
training block
• For the same exercises, you can change the application of each.
Change the movement from a ME lift to a SE lift, or to a DE lift
(simply change the loads, tempo, sets and reps)
Week 1: Introduce movements
Week 2: Work hard, push heavy weights
Week 3: Aim to set PR’s
Week 4: Deload week
The Set Up:
1. Lower body Lift
2. Upper body extension
3. Upper body flexion
4. Full body lift
5. Weak Area Lift (posterior chain)
6. Circuit: arms, core, grip
• Mostly ME (max effort), SE (submax effort) methods are
used – the sports training is often the DE work, but we
still perform DE methods
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• Last week of every month can be a deload / back off
week, OR…..
• Back off when ever you see the need AND when athletes
communicate this to you. This is best because young
athletes change their energy and psych. Levels so
frequently, communication is critical with this group
THE SECRET! (If there truly is one!?!?)
1) Training for Young Athletes MUST be FUN / Some of their best
times of the day should be training with you!
2) Communicate with your athletes regularly to become a better
Coach! Be ready to change “planned” workouts on the fly
3) Give them an extra 4 – 7 days off when ever necessary!
4) Keep it simple – nothing fancy – don’t change movements too
soon for young athletes to allow them to improve “skill”
5) Improve work capacity – Use “Training Economics” – don’t
waste time on useless movements
6) At a minimum, shoot for a 1:1 ratio of presses / pulls through
same movement patterns to reduce overuse injuries as much
as possible. Preferably, pulling motions should exceed pushing
motions
7) Every muscle they can’t see in the mirror is what needs to be
focused on (entire posterior chain)
8) Address weak areas, injuries asap – refer out when in doubt,
keep learning!
9) ME training is not necessary for MOST young athletes unless
they are highly prepared for such lifting
10) Analyze cost / benefit of movement
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11) Give freedom / responsibility to train alone – extra
workouts, bodyweight, bands, being part of the team / training
together / passing on the knowledge / leadership
Kettlebells, Sandbags & Sleds
1. Loaded conditioning with kettlebells and sandbags (complexes & circuits)
• simple / basic complexes
A) lower body / upper body only (2 – 3 movements)
B) upper body exercise + lower body exercise + full body movement (3
movements)
C) Advanced: Complexes for time / various lifts from various angles / levels
The Combat Complex
5 reps 1 arm movement, 10 reps per 2 arm movement
1. 1 arm snatch
2. 1 arm clean and press
3. 2 hand squat
4. 2 hand lunge (forward, reverse, lateral or walking)
5. 1 arm high pull
6. 1 arm row
7. 2 hand swing
8. 2 hand burpee + DL
9. Rest & get ready for round 2, OR, get the bucket J
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Conditioning + Plus Strength, Power & Endurance:
Carry and Train / Medleys
A) 1 arm and 2 arm KB movements plus carries
B) Sandbag movements plus carries
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2. Training with sleds (loaded with sandbags and kettlebells) - (various drags
mixed in w/various KB and SB movements)
• Drags in all directions for best effect (forwards, backwards , laterally)
• Great for “extra” work outs
• Excellent for groups (partner does the drag for xx feet, then other partner
uses the sandbag or kettlebell, then switch)
• Sprinting with a sled is NOT a bad thing!
• Use Tires filled with hex dumbbells if funds are low J
Training young athletes is extremely rewarding. Young combat athletes are excellent to
work with, but, you must be very careful NOT to overwork them. You might be training
them properly, but they may very well be doing lots of EXTRA WORK when not with
you. This “work” often holds back their progress and / or increases injuries.
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I always ask my wrestlers how they are feeling before, during and after each workout. It
allows me to accommodate during that workout and plan better for the next workout.
The big focus is injury prevention and gaining strength. Strength carries over to their
power and muscular endurance. Especially in season, we do NOT perform the endless
circuits most will use with wrestlers.
Why perform circuits when all their wrestling itself serves as a circuit? Why add more
of the same? Strength is critical during in season, except the effort is slightly less,
leaving 2 in the tank, making it a SE movement.
In season workouts last 20 – 25 minutes, sometimes less, no kidding! A warm up, a
heavy lower or full body movement, weighted pull ups and back extensions and work
on weak areas. It doesn’t take much to elicit a response, especially in younger athletes.
In a nut shell, if we look at the various methods of program design we use, there are a
few, and even if you are not a young athlete, these methods can be applied to older
athletes.
- Full body workout / Bondarchuk Complex: 3 times per week, non
consecutive days
- Upper body Day, Lower body day, then one full body day with higher
reps
- Upper body day followed by a day of bodyweight calisthenics (full
body) in circuit fashion. Day 3 is off, Day 4 is lower body, day 5 is
another calisthenics full body day.:
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Monday: Upper Body
Tuesday: Full body calisthenics
Wednesday: off
Thursday: Lower Body
Friday: Full body calisthenics
Weekends: rest or, light GPP work, prehab and rehab
Below is an article from Underground Strength Coach
(www.UndergroundStrengthCoach.com)
It is only one example of a program design methods, do not take it as the holy grail. As
you can see from above, we use several methods, it all depends on what the athlete
needs!
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Program Design MethodsPart I
A lot of people complicate the program design portion of their work out (or their
client’s work out). Let’s approach this with the “Keep It Simple” principle. Not
just for the sake of simplicity, but for the primary reason that this style of full
body workouts produces serious results!
I learned this while speaking with James Smith, who is a team member for
Elitefts.com – and a damn smart Coach as well!
My mistakes before this time were that of changing the workout every single
time, never repeating the same workout. This can have several downfalls as
you do not get enough “skill practice” in any one movement making it difficult to
track progress.
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Above, Dr. Anatoly Bondarchuk the Olympic Gold Medalist
The method used is called The Bondarchuk complex, after the Russian
Throwing Coach & Olympian himself. This complex also made it MUCH easier
for me to monitor what works / doesn’t work for my own athletes. With the
constant changing I would do before we were never sure what felt right or
wrong and which movements produced the best results.
For the younger athletes who have a lower level of physical preparation we
perform the same workouts for the entire month, a 4 week training block. The
more advanced athletes will perform their training block for 3 weeks, sometimes
2 weeks. Let it be noted that age is not the end all be all with regards to
physical preparedness of an athlete. An athlete in his / her mid 20’s may have a
low level of physical preparedness. Nothing is absolute.
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Above, performing push ups during the warm up phase.
Here is the set up of The Bondarchuk complex:
1) warm up – this includes prehab / rehab / mobility work as well
2) Full body movement
3) Lower body movement
4) Upper body extension movement
5) Upper body flexion movement
6) Weak area movement (for many, we usually perform a movement for
lower body which is unilateral or a movement for the posterior chain)
My own addition would be finishing the program with a circuit of arms, grip
and core work. We don’t ALWAYS finish with this circuit, but half of the time
we will.
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Below is a sample workout:
1) warm up
2) Keg Shouldering 4 x 8 reps (4 left / right)
3) Reverse lunges with dumbbells 3 x 12 reps
4A) Flat Bench Press 4 x 3 – 8 reps
4B) 1 arm dumbbell row 4 x 6 – 12 reps
5) Double Kettlebell cleans 2 x 5 – 10 reps
6) circuit for 2 - 3 rounds non stop:
• 2 hand KB swings x 10 reps
• thick bar cheat curls x 6 – 10 reps
• push up variations x 15 – 25 reps
• Any ab movement x 12 – 20 reps (Russian twists, sprinters, leg raise
variations, ab wheel)
• Dumbbell hex holds for grip
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Above, dumbbell hex holds for grip work
This workout with a group of 3 – 4 athletes usually takes 55 – 60 minutes.
Never more than an hour, and it is NOT unusual for us to have more supersets
in the workout. For example, if we are moving a bit slow, the dumbbell lunges
will be done 30 seconds after the keg shouldering. The pace is easily followed
by going one athlete after the other in small groups. You can also change the
order of the movements. You might want to do the full body lift towards the end
of the work out instead of the beginning. Experimentation is key so see what
works best with yourself or your clients.
We will then have a different full body workout on Wednesday, and a different
full body workout on Friday. The following Monday, the training block is
repeated and we try to improve somehow, some way. Maybe an extra rep on
the lunges, maybe an extra 5 lbs. on the bench press, etc. Then again, we don’t
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expect improvements to be made every time due to the fact that we understand
energy levels change on a daily basis, but we do strive for improvements.
Learn to hold back as needed on these lower energy days. Being flexible is key
so the opposite holds true as well. Feeling strong one day, then shoot to break
a PR or two or three!
Above, training in groups ALWAYS raises energy levels
The flip side to all this is that you don’t have to follow this program to the “T.” If
the sun is shining and you haven’t been outdoors for a while, your workout
might be tons of sled work and bodyweight training at the park! Do not hold
yourself down to a scripted program regularly!
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Rule # 1 at The Underground is that there are NO rules!
As you can see, this full body workout is an excellent way to organize a workout
easily. It is practical and highly effective.
The times that we switch to splitting into upper and lower body workouts are
when we look to get more volume for each movement for the goal of adding
strength and muscle. This split is a popular one for our football athletes and
works great with them.
Our wrestlers spend a few months on the full body complex, then a few months
on the upper / lower split variation.
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Chaos Exercise Index Legend
The Chaos Factor
For simple to complex summations:See the Complex Progression Model
The Force Vector
“A force is a push or pull upon an object resulting from the object's
interaction with another object. Whenever there is an interaction
between two objects, there is a force upon each of the objects.
When the interaction ceases, the two objects no longer experience
the force. Forces only exist as a result of an interaction.
A force is a vector quantity. A vector quantity is a quantity which
has both magnitude and direction. To fully describe the force
acting upon an object, you must describe both the magnitude (size)
and the direction. Because a force is a vector which has a direction,
it is common to represent forces using diagrams in which a force is
represented by an arrow.”http://www.glenbrook.k12.il.us/GBSSCI/PHYS/Class/newtlaws/u2l2a.html
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For the exercises contained in this manual, the potential resultant
force vectors created during the execution of each exercise will be
identified by the single gradient arrow in the above diagram.
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Horizontal Push / Horizontal Pull
Courtesy http://academic.wsc.edu/faculty/jatodd1/351/plane.jpg
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This movement pattern occurs when
loading is perpendicular to the torso.
Potential carryover of this movement can
be seen here by the offensive linemen.
Typical horizontal push / pull means
include:
§ bench press
§ push-ups
§ seated rows
§ side pulls
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Chaos Rope SeriesChaos Training Manual
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Rope Flyes
This exercise is a typical flye motion with or without the athlete’s feet
elevated. This exercise is great for the stability and strength of the
shoulders, chest and hands.
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Unilateral Rope Roll-Outs
Same exercise as above, but done in an alternated fashion.
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Bilateral Rope Roll-Outs
Same movement as Unilateral
Rope Roll-Outs but the athlete
will engage movement with both
arms.
The athlete should exhale
forcibly as they move back to the
original starting position.
If this is too difficult for the
athlete, the movement can be
progressed from a kneeling
position.
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Rope Rows
The athlete will start the movement with a powerful scapular
retraction and finish with shoulder extension engaging the lats.
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Rope Drop-Ins
Same movement as Rope Rows above, but done in a ballistic
fashion. The athlete will get set by creating an appreciable level of
muscle tension to receive impact. They drop into the movement,
catching themselves and immediately performing a row. This
movement can be done in rapid succession for 3’s or 5’s. If the
athlete and movement are explosive, they will be able to return to a
standing position.
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Rope CyclonesExcerpted from Building the Ultimate
MMA Athlete
The setup is simple, lock (knot or
tie) a thick rope to your power
cage or pull-up bar. Setup a
bench or have a partner hold the
athlete’s feet to the level of his
waist or belt line. The athlete will grab the rope and make his body
into a straight line (or slightly bent with 5-10 degrees hip flexion) and
start rotating around in a circle (360 degrees.) This exercise is very
difficult, but has a huge payoff. This exercise promotes upper and
lower body engagement, developing torso stabilizers, balance and
kinesthetic awareness (equilibrium training.)
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Smitty Chaos SeriesChaos Training Manual
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The Setup
You can see in this setup there are two green bands and two purple
bands stretched between two cable crossover hand supports.
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The Setup (continued)
The athlete loads into the setup as shown in the pictures below.
Immediately they will notice the bands will start adjusting to
compensate for their bodyweight and equilibrium will be reached.
Dependent upon the athlete’s ability to stabilize, the bands will
oscillate and counteract any movement. Vibrations will force
stability.
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Band Bridging
The athlete gets into the starting position and explodes into a bridge,
holding the position for 1-2 seconds and arching as hard as possible
The athlete should be up on their toes moving quickly going back
into the starting position. The bands, once again, will force
stabilization of the ankles, knees, hips and shoulders.
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Band Rows
What you’ll notice is, as the bands adjust, so does the athlete.
Small corrections will create vibrations from repetitive and rapid
muscle contractions of the lats, biceps and posterior delts
throughout the ROM.
Band rows can be done with a neutral (long) spine.
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The band rows can also be executed in full bridged extension.
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One Leg Band Rows
The band rows can also be done on one foot, increasing
coordination, bracing and balance factors.
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Alternating Rows
Same exercise as the band rows above, but done in an alternating
motion. Requires more coordination, more torso stabilization
(engaging the QL, RA, IO/EO) and improve thoracic spine mobility.
The athlete can rotate their torso along with the movement, or stay
neutral by dropping their same side hip.
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One Leg Alternating Rows
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Retractions
Great for healthy and stability of the shoulder, band retractions will
build muscular endurance of the serratus anterior and promote
mobility of the scapula.
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Pop-Ups
Now this one is really unique, because several things are happening
at once. Your athletes are engaged in a dynamic environment
where rapid band tension fluctuations force a restabilization of the
kinetic chain. These contractions, along with the athlete’s ability to
move and correct, spatially, will determine the speed of the
movement.
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Chaos Band SeriesChaos Training Manual
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Band Protractions – Level 1
Building upon the push-up plus (or scap push-up) exercise, band
protractions will provide the same benefits with the addition of
vibrational stimulation. Activating the serratus anterior and
promotion of healthy functioning scapulae, band protractions are
essential for the shoulders of athletes.
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Band Protractions – Level 2
Same as above, but the feet are moved back or elevated to increase
the core engagement and difficulty.
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Band Protractions – Level 3
Same as above, but done unilaterally increasing the difficulty and
rotational stabilization component.
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Band Retractions
Band retractions are done to balance shoulder function and posture.
Retractions should be used in addition to exercises that initiate
protraction, elevation and depression of the scapula to promote
balance and stability for the shoulder.
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Pushups - Level 1
Push-ups performed on stretched elastic band will improve core
stability and introduce potential vibrational adaptations.
Pushups - Level 2
Level 2 will remove one stable base of support.
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Pushups - Level 3
Both feet are elevated onto a box or bench during the movement.
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Pushups - Level 4
The athlete will have one leg
elevated behind them and the
other leg off of the band.
A typical push-up will be
performed
As fatigue sets in neutral
alignment will diminish and band
fluctuations will increase.
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Pushups – Level 5
Similar to utilizing blast straps but with even less stability, the athlete
will have to compensate throughout the execution of the exercise to
adjust to the fluctuations of the bands. Progression would remove
one stable base of support or introduce ripper stimulus.
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Grip Pushups – Dowel Rods
This exercise requires strong and stable wrists, elbows and
shoulders and promotes support grip strength. The goal is to keep
the knuckles off the floor. The dowel can be locked at either end as
shown in the sequences below.
Grip Pushups – 2 x 4’s
This exercise promotes serious pinch grip strength along with the
benefits listed above.
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Ripper Push-ups
I created the Ripper Series last year, when developing my Building
the Ultimate MMA Athlete manual. A partner will provide random,
unfamiliar disruption during a typical linear movement, making it a
chaos movement. Once again, forcing the athlete to re-establish
themselves as the aggressor and continue performing the
movement without hesitation.
This leads to unconscious neurological adaptations that will free the
athlete from focusing on the exercise (physical task) and allow them
to think about something more specific; i.e. the next play, or finding
the open man or blocking an opponent.
You are starting to learn why it is important to force the athlete to
express power, without hesitation and without conscience thought,
so they then become able to act upon the strategy.
A rope or band is attached to weight belt around the athlete’s waist,
but it can also be wrapped around their torso or locked onto a
harness.
The athlete will perform a normal push-up, or as normal as they can
make it trying to keep a straight postural position. A partner will be
pulling in ALL directions trying to increase the difficulty of the
movement.
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The athlete will notice fatigue comes very quickly as the work
capacity is now increased for the means because the synergists and
antagonists of the movement are fighting to stabilize.
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Side Pulls – AR
A band is anchored between two heavy dumbbells and run under
the bench. The band is then run over the dumbbell that will be used
for a side pull (row) movement. As the exercise is initiated the band
will stretch increasing the resistance to the end-point.
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The TNT SeriesChaos Training Manual
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The TNT Series
The TNT Series was inspired by
Thomas N. Tenkin (TNT), a coach I had
spoken with many years ago regarding
overhead stabilization.
In my discussion with Thomas we had
discussed securing weights with rope to
a long bar, locking this weight overhead
and walking for distances to build torso
strength and stability. This seemed like an amazing idea to me at
the time (it seems very common today.) Similar to the partner
assisted bodyweight movement Vasiley is doing here; TNT’s will
provide a very unstable means for developing
shoulder and torso strength and stability.
The TNT Series evolved since its inception and
many of the exercises are shown in this
manual. The basic setup will be to load a bar,
on each end, with mass that is NOT anchored
or attached to the bar itself. The mass will
maintain its own COG, independent of the bar.
A rope, chain or elastic band can be used to
connect various odd objects to the bar.
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This will force the athlete to control the instability of all masses
throughout the ROM of the exercise. Always adjusting, always
compensating, the athlete must remain “tight” and braced. Slight
variations to their bracing or breathing mechanic, will create massive
disruption to the equilibrium of the system or movement, especially if
the connector is an elastic band.
The TNT Series can be done for linear movement patterns; e.g. a
push or pull movement. They can also be done for dynamic-
isometric exercises where the athlete will fix the weight into a locked
position and move across a distance; e.g. overhead supported
walking.
Overhead Lockouts
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TNT Barbell Bench Press
Dumbbells, kettlebells, sandbags or chains are attached to the bar
with elastic bands. The variability and random nature of the elastic
bands can be compared to a partner resisted bench press (static
dynamics.)
“..static dynamics (i.e., partner resisted bench) will improve speed
strength better than standard dynamic training”(Adamson 2007, Bompa
1993; Siff 2003)
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TNT Incline DB Bench Press
The big man himself, Dave Tate, taking a pair of KB’s for a ride with
blast strap handles connected with elastic bands.
Courtesy of EliteFTS.com
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TNT Bent Over Rows
Here is a typical bent over row where the Olympic bar is attached to
two dumbbells with elastic bands. As the athlete pulls, the elastic
bands stretch until the tension overcomes the mass of the
dumbbells causing them to “shoot” off the ground. As the band
relaxes, the dumbbells will then drop and restart the cycle, rapidly
oscillating back and forth throughout the exercise.
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Chaos Various ExercisesChaos Training Manual
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Knitting Needle
This exercise will require a sled*, an
Olympic bar and a thick rope**.
Notes:
* Sleds can be made from pallets or car
tires if you do not have a metal one
**Thick rope can be replaced by tow straps
or chains (a difficult variation because as
the movement progresses the athlete will
be progressively loaded.
I came up with this exercise a few years ago and have used it with
great success to create some serious upper body strength, lower
lumbar and knee stability.
The starting position
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Standing Squat Rows
You’ve seen this one before but
I wanted to throw it in for
consistency. I also wanted to
point out that many other
variations are possible and that
you are only limited by your
own imagination.
Have your athletes perform a
pressing movement while in a
deep lunge (split stance) or
squat. The athlete can also be
loading with an x-vest.
You could also try it with one
hand, great for stabilizing
rotational torque forces.
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Chaos Supine Rows
Everyone knows about supine rows and how they are a great
progression tool for the execution of pull-ups. This variation is
performed with a partner flexing and extending, back and forth on
the end of the bar. This forces the athlete to grip the bar extremely
hard while performing the rowing movement. Chaos supine rows
will build support grip endurance, create an unstable environment
and improve mental toughness.
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Chaos Bent Over Rows
Same as a typical bent over row but we are extending the ROM and
articulation of the shoulder prior to and through the duration of the
movement. Creating resistance during the initiation of the
movement will increase the ROM (and strength in this ROM) of the
extension of the shoulder and the band will also force a counter
stabilization against a parallel force vector. Of course, the spine
should remain “long” and neutral.
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Tire Grappling
I learned this one from Doug Smith the strength coach for Juniata
College.
This exercise could go here or under the hip dominant section but I
wanted to emphasis the grappling aspect of the movement, the
random, dynamic push-pull effect.
The athlete will perform a typical tire flip and as they progress to the
peak (unloaded) portion of the movement, a partner will explode up
and into the tire and “wrestle” the tire against the primary athlete.
Each participant will be randomly pushing and pulling trying to gain
the advantage. This exercise is great for team training and for
building some serious upper body muscular endurance.
Think Tunch Punch (Tom Myslinski)
Benefits
§ random dynamic upper and lower body
engagement
§ high levels of conditioning and GPP
§ high levels of upper and lower kinetic
stabilization
§ quad X; ankle, knee, and hip extension with
shoulder flexion / extension
§ team building and training
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NOTES:
If your tire is too large for one of your athletes, a rope can be tied
around one end of the tire. As the athlete engages the tire, another
partner will be pulling on the rope, helping with the initial portion of
the lift. As the athlete gains a more advantageous (leverage by
body type) position, less assistance will be required.
Ocean Game - How to Play?
The team will get in two straight lines on either side of the tire. The
first athlete on one side will flip the tire and as soon as the tire hits
the ground, his counterpart on the opposite side of the tire will
repeat. Cycle through the entire team for a certain length of time or
specific number of flips per athlete. For the latter, the goal would be
to complete the assigned reps in a shorter time each week.
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Chaos Bridging SeriesChaos Training Manual
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CBS – Side Pulls
Level 1
Chaos bridging means promote torso stabilization and muscular
endurance. The athlete can be “bridged” across two tires or two
benches.
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CBS – Side Pulls
Level 2
The athlete will lift the opposite side (as the dumbbell) foot off of the
bench, thereby increasing the difficulty of the exercise and the
bracing component.
Level 3
The athlete will lift the same side (as the dumbbell) foot off of the
bench, thereby increasing the difficulty of the exercise and the
bracing component.
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CBS – Side Presses
While bridging the athlete will perform a side pull (row) directly into a
side press.
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CBS – Side Snatches
The athlete will now perform a side snatch while bracing and
isometrically contracted across the torso.
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Back Extension / Row Combo 1
Targeting the entire posterior, this exercise has been a Diesel staple
for years.
While setup in a GHR, Back Extension or Roman Chair, the athlete
will extend their hips and lock into place as close to parallel to the
floor as possible. When locked into position they will perform
standard barbell rows. Torso length (moment arm) and load will
determine difficulty.
It will promote lumbar spine endurance with a huge upper back
engagement.
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531
Back Extension / Row Combo 2
Snatch grip back extensions will increase the ROM and grip
engagement of the exercise.
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Back Extension / Row Combo 3
The athlete will setup and initiate a bent over row while isometrically
holding a back extension. Maintaining the top position of a bent
over row (closest to the chest) with forceful contraction of the upper
back, the athlete will perform multiple back extension repetitions.
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CBS – Shoulder Press
While isometrically extended, the athlete will perform dumbbell
military presses.
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CBS – Forward Laterals
While isometrically extended, the athlete will perform dumbbell front
raises. If shoulder issues are present, a neutral grip is preferred.
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CBS – Posterior Flyes
While isometrically extended, the athlete will perform dumbbell
posterior flyes
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Back Extension Rippers
The athlete will perform back extension repetitions while a partner
creates random forces contradictory to the linear movement of the
exercise.
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Vertical Push / Pull
Courtesy http://academic.wsc.edu/faculty/jatodd1/351/plane.jpg
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This movement pattern occurs when
loading is parallel to the torso.
Potential carryover of this movement
can be seen here during the initiation of
the first phase of a volleyball spike.
Typical vertical push / pull means
include:
§ pull-ups
§ military press
§ power shrugs
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Chaos Pull-Up SeriesChaos Training Manual
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540
Grip Specific Components
For conventional pull-ups, there are many different options for
enhancing or increasing the grip component.
Vertical Pipes Thick Rope / Rolling Thunder
Eagle Claws Thick Rope
Other options include: e.g. towels, 2x4’s, climbing holds, softballs,
baseballs (with eyehook), thick pipe (metal, pvc, revolving, fixed,
vertical or horizontal), etc.
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541
Climbing Hold Pull-ups
The athlete will engage in a
typical pull-up utilizing climbing
holds.
Because the hold is not
anchored, the athlete will be able
to adjust according to their
genetic or physiological
limitations.
The neutral grip provides a
greater ROM and decreased risk
for wrist, elbow or shoulder
issues, while the finger tip
position of the grip improves
finger strength.
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Chaos Pull-ups – Forward Jumps (FJ)
As discussed in the main manual (pg. 221), chaos pull-ups require
a very dynamic, reactive engagement from the athlete. Forward
jumps are the initiation to this means. Deceleration, absorption,
reaction and a rapid return to homeostasis are the goals.
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Chaos Pull-ups – Lateral Jumps (LJ)This exercise, similar to the above, is initiated with a lateral jumpforcing a different chaotic episode targeting a different kinetic de-stabilization.
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Chaos Pull-ups – Lateral Jumps (LJ) – 2nd run
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Chaos Pull-ups – Lateral Jumps (LJ) – 3rd run
As you can see each run is completely different and the athlete’s
response and reactivity to each run is completely different.
Progression would see the athlete loaded with an x-vest or
anchored with an elastic band.
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Chaos Pull-ups – Partner Pushes - Forward
This time, the athlete will be hanging on a pull-up bar and a partner
will push them in a forward motion throughout the exercise.
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Chaos Pull-ups – Partner Pushes - Backwards
The partner will now pull the athlete backwards to initiate a swing as
the athlete continues to perform pull-ups.
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Chaos Pull-ups – Partner Pushes - Diagonal
A diagonal push creates a swing for each repetition the athlete
attempts.
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Chaos Pull-ups – Band Rippers
A partner will provide random stimuli contradictory to the intended
path specific to the exercise. This can be done with an elastic band
or rope that is attached to the athlete’s feet, knees, waist or mid-
torso.
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Chaos Pull-ups – Band Anchored
We developed these about 6 years ago and they have been in our
arsenal ever since. These will be the hardest pull-ups you have
ever done. Well, next to rippers!
During the eccentric and concentric phases of the exercise, the
athlete will continuously be counterbalancing and adjusting to find
the right balance between contractions and band tension. When the
athlete tenses, the elastic band relaxes and when the athlete
relaxes, the elastic band contracts.
This is a proprioceptive means providing adaptations for the
musculature (antagonistic pairings) of the upper body.
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554
Chaos Pull-ups – Band Anchored – Alternate Setup
An alternative band setup can be utilized. By looping the band over
the top of a pull-up bar, the tension increases and the level of
instability decreases. This is a great progression tool to the full
execution of a Chaos Pull-up means.
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555
Chaos Pull-Ups – Sandbag GuardsExcerpted from Building the Ultimate MMA Athlete
The athlete will setup on a pull-up and perform sandbag loading
onto a high platform or to a partner. They will reverse the pattern
and after contact with the ground, repeat.
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556
Chaos Kettlebell Pull-UpsExcerpted from Advanced Kettlebell Training I eBook
A kettlebell will be hung in a power cage and the athlete will perform
pull-ups with an increased grip and pectoral engagement. A partner
can add a push or ripper stimuli to exponentially increase the
difficulty.
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557
Chaos Pull-ups – Jungle Gym
This exercise utilizes a cable cross over machine as a set of
monkey bars. The athlete will transverse or scale across the
machine for a specific number of hand contacts or until they fall into
a crumbled heap. This exercise is a great finisher for your upper
body workout promoting dynamic stabilization of the upper back!
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560
Chaos Press SeriesChaos Training Manual
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Chaos Press Series – Yoke Press
The Yoke Press is essentially a TNT exercise, but not as unstable.
You’ll be fighting all the way through to lockout. If you don’t have a
yoke, kettlebells can be slid onto an Olympic bar and secured with
elastic bands. Once locked out, the athlete can also walk for
distance to build muscular endurance of the core and shoulder
stabilizers.
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Chaos Press Series – Split Stance Military Press
There are many things happening here. The force vector is
perpendicular to the plane of movement. The split stance will
increase the balance and stability factor, while the elastic band
provides varying resistance to promote upper and lower back
stability and muscular endurance.
Tip: the movement will feel more comfortable and accommodate a
shoulder issue by being performed with a hammer grip (i.e. thumbs
facing backward.)
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563
Chaos Press Series – Double Band Explosions
The elastic bands are anchored at the bottom of the power cage (or
under two dumbbells.) These are not push presses! The athlete will
start rock bottom in a full squat and then explode up and directly into
lockout. There is no pre-stretch associated with a push press, by
starting in a static position, all energies are dissipated and to
engage the movement, great speed and force must be created.
Amazing amount of stabilization required for lockout and RFD is a
must! If you don’t outrun the band tension, you won’t make!
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564
Chaos Press Series – Single Band Explosions
Unilateral loading promotes bracing and coordination efficiency.
See the Unilateral Training Section.
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565
Chaos Press Series – Unilateral DB Press
The athlete will perform a typical unilateral dumbbell press against
the load of the implement and against random band tensions pulling
from many directions.
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566
Chaos Press Series – TNT Press
This advanced movement is initiated with a full front squat. Once
racked, a military press, push press or push jerk can be done.
Very serious stability and core engagement is promoted with this
means.
This TNT exercise can be loaded with kettebells (as in the pictures)
or with dumbbells, chains or sandbags tied to the end of the bar.
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Chaos Press Series – TNT Press to Overhead Walking
Here is some TUT for your ankles, knees, hips, torso and shoulder
stability. Throw it in during your GPP training or in a circuit.
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Chaos Press Series – Fulcrum Pressing
This movement is as old school as it gets and is described in Core
Statics III. Old time strongman used to do fulcrum lifting back in the
day which is how they developed massive strength levels. Similar to
unilateral dumbbell pressing and barbell bent pressing, fulcrum
lifting will provide your athletes with a very unique loading. The off
hand becomes a counterbalance to the hand supporting the majority
of the load.
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569
Kneeling Sandbag Pressing
See Extension of the Movement and Modification of the Athlete.
Explosive hip extension and promoting thoracic mobility, kneeling
sandbag pressing can get really creative. Partners can face each
other and throw the sandbag back and forth or even engage
rotational or unilateral movements.
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Hip Dominant
Courtesy http://academic.wsc.edu/faculty/jatodd1/351/plane.jpg
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This movement pattern occurs
when maximal torque is
placed around the hip joint
and/or the torso is less upright
(less than 45 degrees.)
Typical hip dominant means include:
§ Romanian deadlifts
§ good mornings
§ hanging leg lifts
§ reverse hyperextensions
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Chaos Hip SeriesChaos Training Manual
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573
Dynamic Hip Warm-Up (DHW)
Elastic bands stretched between the pins on the power cage
become the support base for this exercise. This is an EXCELLENT
dynamic warm-up to excite the CNS for a lower body workout by
engaging large ROM movements for the hips, knees and ankles.
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574
Dynamic Hip Warm-Up (DHW) – 2nd View
This time elastic bands are stretched between the hand supports of
a cable crossover machine.
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575
DHW - Quad Extensions
This is another technique utilizing the now familiar band setup, quad
extensions against the tension of the elastic bands.
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DHW - Tin Man – Flexors
I called them Tin Man’s because of the straight leg striding motion.
These rapid hip extensions will help to warm up the core and lower
lumbar.
The athlete sets up in a pushup position on a plyo box or bench,
with his legs on top of stretched elastic bands. From there they
rapidly alternate leg strides with little to no knee bending. This one’s
a keeper – trust me!
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DHWBS – Hip Flexors
The athlete will start by bracing
abdominals forcefully.
Dorsi-flexion will keep the band
locked on the instep of the foot.
High repetition hip flexion while
bracing will improving patterning
for hip and quad dominant
movements.
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579
DHWBS – Hip Flexors 2
Same movement as above but the athlete is isometrically
contracting hip adductors to secure a sandbag in guard.
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580
DHW - Tin Man - Extensors
Same movement as the original Tin Man exercise but now we are
targeting the hip extensors. Instead of remaining in a pushup
position throughout the movement, the athlete will brace against
their upper back and shoulders.
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581
DHW - Supine Bridging
Take your typical supine bridging, bilateral or unilateral, and move
the feet of the floor and onto stretched elastic bands. As the athlete
drives the hips into extension, they will have to adjust to find a stable
path. Firing against the tension of an elastic band is a very forceful
contraction and introduces vibrations across the lower extremities
while under muscle tension.
DHW – Unilateral SupineBridging
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582
Hip Crawlers
The athlete keeps sandbag in guard and bear crawls across the
floor. Great for combat athletes and also can be a good finisher to a
heavy leg workout.
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583
Hip Crawlers - AR
Same exercise as above, but now the
athlete is required to bear crawl against
the progressive tension of an elastic
band.
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584
Hip Grappling - AR
Hip grapplers are a great warm-up for the lower lumbar, hip
adductors, hip flexors and abdominals.
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585
Grappling Sit-Ups
Can also be done on a heavy bag, a suspended keg (a hole is
drilled through the top and bottom of the keg and a rope is strung
through and attached to a power cage) or by locking hips around a
standing partner.
I put this exercise in the hip dominant section as opposed to the
Chaos Core Series because of the emphasis on developing
muscular endurance for a grappler’s guard (hip extension, flexion,
adduction, abduction.)
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586
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587
Stiff Legged Stone Lifting
Stone lifting with the removal of
two lower extremity kinetic
segments; the ankles to knees
and knees to hips.
This means focuses on hip
extension and stability of the
lower lumbar spine.
The athlete can also continue
upward into a shouldered
position for the stone.
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588
Cradle Lifts
Similar to stiff legged stone lifts, cradle lifts will load the athlete with
a dynamic object.
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589
Wrist Rolling Roll Outs
Grip strength and torso stabilization, this is an advanced exercise.
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590
Sumo Stance Snatch Grip Snatches
Continuing on with our focus on full range hip extension, sumo
stance snatch grip snatches will provide an integrated movement
engaging the hamstrings and gluteals together.
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591
Keg Pullthroughs
The keg should be loaded
according to the athlete’s
strength levels.
The athlete will explode into the
movement and accelerating the
keg into a forward motion
The athlete will decelerate the
keg as it swings back to the
starting point for the next
repetition.
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592
Sandbag Pullthroughs
Same movement as above, but
this time utilizing a sandbag.
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593
Sandbag Pullthroughs / High Pull Combo
A pullthrough is initiated and the athlete creates momentum into the
sandbag as it is directed toward a high pull position. Coordination
will allow the athlete to perform repetitions without hitting the
ground.
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594
Chaos Kettlebell SeriesChaos Training Manual
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595
Chaos Kettlebell Series
We will start with a Diesel Crew original - Power Bombs. Striving for
a reactive hip extension, Power Bombs improve coordination and
speed of movement.
Power BombsExcerpted from the Advanced Kettlebell Training II – The Final Chapter eManual.
The movement is initiated with a typical kettlebell pullthrough. At the
peak of the movement and at full hip extension, a partner will
explosively throw the kettlebell back down into the reverse
movement pattern. Utilizing the momentum of the kettlebell, the
athlete will absorb, accumulate and express a more powerful hip
extension for the next rep.
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Multi-Directional Pullthrough SeriesBasically, this unique kettlebell series modifies the traditional
pullthroughs even further by adding in force vectors at varying
angles contradictory to the normal movement pattern of the
exercise.
LEGEND:
Orientation and line of sightof the athlete
Force vector of elastic band
Multi-Directional Arrow Graphic
Band & Kettlebell Setup
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Multi-Directional Pullthrough (MDP) – Angle 1
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Multi-Directional Pullthrough (MDP) – Angle 2
As the athlete performs the pullthrough and clears
their knees, the elastic band rips the kettlebell
sideways toward the anchor point of the band.
This is some serious core training!
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Multi-Directional Pullthrough (MDP) – Angle 3
Here is an angle at about 45 degrees from the line of
motion of the exercise.
Don’t forget to repeat on the other side!
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600
Multi-Directional Pullthrough (MDP) – Angle 4
The angle of the band is now in line with the
movement. As the athlete gets to the peak of
extension, the band will throw down the kettlebell
similar to a solo Power bomb.
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601
Kettlebell Assaults
The athlete will initiate a forceful
pullthrough and at the peak of the
movement, will slam the kettlebell
rapidly side to side trying to strike the
partner’s target. before returning back
into the eccentric portion of the lift.
Repeat for multiple reps and multiple
sets.
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Quad Dominant
Courtesy http://academic.wsc.edu/faculty/jatodd1/351/plane.jpg
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602
This movement pattern occurs
when maximal torque is placed
around the knee joint and/or the
torso is relatively upright
(greater than 45 degrees.)
Typical quad dominant means
include:
§ lunges
§ jumps
§ front squats
§ step-ups
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603
Bilateral Band Squats
This exercise is great for kinetic stabilization, bracing and motor
patterning. An advanced unilateral progression would see the
athlete grabbing the left band with their right hand and squatting
against rotational torque forces.
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604
Unilateral Band Squats
Same exercise as above but done unilaterally with one band. A
progression would see the athlete performing a unilateral overhead
squat!
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605
Overhead Lunges
These exercises can be done
unilaterally or bilaterally with a
variety of odd objects.
The athlete should maintain an
upright postural position.
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606
Partner Bodyweight Lunges
Keg Zercher Lunges
Chain Overhead Lunges
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607
Lunge Rippers
Angle 1
Angle 2
Angle 3
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608
OH Drop Steps / Shots
This is one I use with my wrestlers. Taking shots (simulating a
single, double, high crotch, firemans), i.e. lowering your level and
penetrating is an essential skill. Why not drill the technique under
load to promote stability and enhance balance.
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609
TNT Front Squats
TNT Zercher Deadlift (with M T walks)
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610
Tire Front Squat
This is a great one to build muscular endurance transitioning
strength for quad and hip dominate movements or specific explosive
SPP skills.
Tire Jammers
You can turn it into a typical football “jammer” by starting the
movement with the hips high, dropping down and exploding into the
tire.
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611
Odd Object Front SquatsStone Zercher Squats
These front squats can be done
with any and all odd objects (see
page 176.)
Upright posture should be
maintained.
There is an increased upper
back and upper chest
engagement.
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Odd Object Shoulder SquattingStone Zercher Squats
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613
Chaos Bulgarian Split Squats
Effective means to actively stretch the rectus femoris (RF),
promoting knee and hip functionality. This exercise forces dynamic
stabilization and balance of hips, knees and ankles.
The setup involves utilizing a stretched elastic band instead of the
bench or box used for traditional Bulgarian split squats. This
exercise is incredible for improving mobility of the hips.
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614
KB Rolling Kip ups
This is a great team training exercise, developing hand / eye and
movement coordination.
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615
Donkey Kicks
This exercise promotes proper landing mechanics, even distribution
of forces across the kinetic chain and proprioceptive abilities.
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616
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617
COT Jumps
COT stands for Concentric Only Training. A term I coined in my
COT Training article discussing its benefits in a rehabilitative
program for cancer survivors. It was for Alwyn Cosgrove’s great
charity project - LiftSTRONG. The idea is to remove the reactive
component associated with typical jumps or plyometric means.
Starting at the position between the yielding and overcoming
phases, a COT jump forces a high rate of force development and
motor unit recruitment to generate a powerful concentric contraction
and initiate the movement.
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GPP MeansChaos Training Manual
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621
General Physical Preparedness (GPP)
Courtesy http://academic.wsc.edu/faculty/jatodd1/351/plane.jpg
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622
Standing Sandbag Rippers
Rippers can be done with various odd objects or just by tying a band
or rope directly to the athlete. See Chaos Ripper Series Section.
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623
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624
Fulcrum Sled Pushing
Preventing rotation is essential
to developing torso strength.
Ground friction and load
determine the resistance
provided by the sled.
Push for distance or time.
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625
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Fulcrum Sled Pulling
Same movement as above, but now we’re pulling the sled with an
off-set bar position.
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627
Kettlebell Sled PullsExcerpted from the Advanced Kettlebell Training eBook
Kettlebell sled pulls improve grip strength, increase chest
engagement and increasing muscular tension and endurance of
upper back musculature.
By the Handle
By the Bell
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628
Keg Sled CleansExcerpted from Building the Ultimate MMA Athlete
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629
Sandbag Sled CleansExcerpted from Building the Ultimate MMA Athlete
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630
Sled Dragging Rippers
See Chaos Ripper Series Section.
Band Rippers
Rope Rippers
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631
Sled Dragging Rippers with
Sandbag
Rippers with forward sled
dragging.
The goal is to knock the athlete
off their intended path.
The athlete will continue their
forward progress.
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632
Tire Flipping
Tire flipping improves leg drive, hip extension and mental
toughness.
Tire Flipping / Sled Dragging Combo
Giving the athlete little rest between tire flipping reps, they will be
under constant tension and engagement as they progress forward.
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633
Bear Crawling – Upper - AR
Here you will see your typical
bear crawling movement with
the addition of a band.
The band is added around the
athlete’s hands forcing constant
tension on the stabilizers of the
shoulders.
Can also be done pulling a sled
attached to a harness or belt.
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634
Bear Crawling – Lower - AR
Here is the same movement as
above, but with the band
looped over and around the
athlete’s ankles.
This is a great warm-up
exercise or rehabilitative
exercise for the lower body.
The coach can increase the
difficulty by adding a sandbag
on the back of the athlete.
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635
Bear Crawling – Upper and Lower - AR
The mini bands should be anchored onto a waist belt and looped
around the athlete’s hands and feet.
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636
Bear Crawling – Upper and Lower – AR
This exercise is great for a warm-up or just a general GPP means to
improve conditioning.
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637
Bear Crawl Rippers
We are now increasing the difficulty by adding a ripper.
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638
TNT Zercher Walks
This exercise provides dynamic torso and upper back stabilization
and can be done for long duration endurance training.
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639
Sandbag Clean Getups
Here is an odd object getup with a front clean racked position.
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640
Sandbag Shoulder Getups
Same exercise as above with the sandbag racked on shoulder.
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641
Sandbag Overhead Getups
Another more difficult version with the odd object locked overhead.
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642
Chaos Grip SeriesChaos Training Manual
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643
Wrist Roller Sled Dragging
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644
Around the Worlds
This exercise provides dynamic pinch grip strength. The goal is to
get all the way around the 2x25’s, 2x35’s or 2x45’s, and back to
where you started. The plates are oriented with the smooth side
out. Once that is achieved, go for multiple rotations!
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Horne Planks - Chains
This exercise is used to develop a serious level of pinch grip
strength and can be used between sets or in isolation. A chain is
used to add progressive weight to the movement. More chains (and
bands) can be added to change the exercise to static holds for time.
Pinch Grip High Pulls
Pinch Grip High Pulls - Wide
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Horne Planks - Bands
The athlete can also perform bent
over rows or static holds for time
against band tension.
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Rolling Thunder Side Pulls - AR
Side pulls utilizing our dumbbell setup from the side rows exercise
on page 506. This time we are targeting support grip strength by
attaching a Rolling Thunder to the bands.
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Blockweight Tossing
Blockweight, i.e. half of a hex head dumbbell, can be tossed from
hand to hand to provide dynamic, random pinch grip strength. This
exercise is excellent and will also improve hand / eye coordination.
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One Hand Sledgehammer
Walking
This exercise improves
dynamic pinch and support grip
strength.
The goal is to walk the
sledgehammer up and down
utilizing only one hand.
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Chaos Core SeriesChaos Training Manual
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Rocky’s
Discussed in the Bonus Section in the Core Statics III article,
Rocky’s are a great way for developing progressive muscle tension
on the stabilizer of the torso and upper back.
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Rocky’s Rippers
An elastic band or rope can be added to the exercise pulling the
athlete in multi-directions away from the normal execution of the
exercise.
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Janda Sit-ups
Actively engaging the hamstrings, gluteals and hip flexors, band
resisted janda sit-ups will target the transverse abdominus, rectus
abdominus and internal and external obliques.
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Decline Sit-ups Rippers
Decline Sit-ups - 90º
Decline Sit-ups - 45º
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Decline Sit-ups - 135º
Decline Sit-ups - 45º
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Tire Rotations
Similar to a tornado ball, but on a budget, this exercise can be
performed in rapid succession.
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Rotational Tire Sled Dragging
As the athlete rotates and moves the sled, quick feet should remove
the slack in the rope as they move across the field. Depending on
the surface and load, the athlete will be able to explode into the
tension of the rope and create momentum in the sled so it will
continue moving after the rope is slack.
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Rotational Tire Sled Dragging
To the Left:
To the Right:
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Kettlebell Torso Rotations
A rope is attached to a kettlebell
handle.
The athlete will remove the slack
in the rope and start moving in a
spinning fashion.
Once the momentum is creating in
the kettlebell, the athlete will start
into an overhead rotational
pattern. This exercise improves
shoulder mobility and torso
stabilization.
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Seated Sandbag Rotations
Adding an odd object and removing kinetic segments will develop
strength mobility.
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Tire Sit-ups
This lift can also be done on a decline bench with odd objects.
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Tire OH Locked Sit-ups
Same exercise as above, but an odd object is added at arms length
and locked overhead throughout the execution.
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Chaos Rotational Sit-Ups
In this example we are utilizing a sandbag for this chaos shock
means. The coach or partner randomly throws the odd object
forcing the athlete to decelerate and absorb the mass and return it
back to the starting point.
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Sandbag Rotational Rippers
This exercise is a standing rotational ripper, here the athlete will be
loaded with an odd object that is attached to an elastic band. The
partner will provide vibrational or random tension as the athlete
performs a rotational abdominal twist.
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Quadruped Thoracic Rotations
This simple kneeling thoracic rotational movement will improve
thoracic mobility and patterns, notice the neutral lumbar spine.
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Chaos Shock SeriesChaos Training Manual
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Shock – Kettlebell Backward Throws
A partner will throw a kettlebell to the athlete who decelerates
directly into a pullthrough pattern. The athlete will accelerate into a
backward throw. See Chaos Shock Series Section.
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Shock – Sandbag Rotational Throws
A partner will throw a sandbag to the athlete who decelerates
directly into a rotational pattern. The athlete will accelerate into a
rotational backward throw. See Chaos Shock Series Section.
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Shock – Sandbag Seated Rotational Throws
Same exercise as above but with kinetic chain limitations.
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Shock – Sandbag Backward Throws
A partner will throw a sandbag to the athlete who decelerates
directly into a pullthrough pattern. The athlete will accelerate into a
backward throw. See Chaos Shock Series Section.
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Shock – Sandbag Drop Squats – Version 1
The athlete will power clean a sandbag directly to their shoulder.
Immediately after it touches the shoulder, the athlete will move
directly into the eccentric or downward phase of a squat. Exploding
out of the hole, the athlete will repeat the pattern.
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Shock – Sled Dragging with Rotational Sandbag Throws
A partner will throw a sandbag to the athlete who is dragging a sled
in a forward direction. The athlete will decelerate the sandbag
directly into a rotational pattern and reverse the movement sending
the sandbag back to the partner. See Chaos Shock Series Section.
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Exercise IndexExpansion Pak 1
Chaos Training Manual
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Exercise IndexExpansion Pak 2
Chaos Training Manual
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Exercise IndexExpansion Pak 3
Chaos Training Manual
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Exercise IndexExpansion Pak 4
Chaos Training Manual
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Exercise IndexExpansion Pak 5
Chaos Training Manual
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SECTION VIIIThe Conclusion
Chaos Training Manual
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Conclusion
For many years our ideas and training concepts have been driven by, and
ultimately limited to, conventional thought. This is especially true when we
discuss the development of athletes. After we begin to look outside of these
confines, the realization of further potential adaptations becomes apparent.
I hope I have inspired and motivated you to begin your own journey toward self
development and innovative thinking. It is a continuous, ongoing process that
never ends. Alwyn Cosgrove states that, “Once you believe you know it all, that
is when you know the least.” This statement is very true.
Concepts like Chaos Training and the Chaos Reactive Series can lead to
adaptations that have yet to be realized. The ultimate goal is to not only make
our athletes stronger and faster but to also subject them to a unique training
environment that develops proficiencies in overcoming random stimuli, similar
to execution in sport.
If we can do this, we can begin to further “bridge the gap” between our strength
training means and sport performance.
Thank you for purchasing Chaos Training manual.
Jim Smith, CSCS
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ABOUT JIM SMITH
OTHER PRODUCTS FROM THE DIESEL CREW
ADVANCED KETTLEBELLTRAINING I, IIBy Jim Smith and Jedd Johnsonwww.DieselCrew.com/ebooks.htm
The Advanced Kettlebell TrainingeManuals have broken allconventional thought around theincorporation of kettlebell training forathletic development.
GRAPPLINGCONDITIONING I, IIBy Jim Smith and Jedd Johnsonwww.DieselCrew.com/grappling.htm
The Grappling Conditioning DVDseries contain many unique andapplicable bodyweight exercisesthat can be done in the matroom, onthe field or anywhere! These DVD’shave been used by grapplers,firemen, rugby teams and manyothers to learn how to utilize partnerassisted bodyweight exercises todevelop functional strength.
BUILDING THE ULTIMATEMMA ATHLETEBy Jim Smithwww.DieselCrew.com/mma.htm
The manual has been Diesel Crew’sbest selling product to date.Renowned by grapplers and MMAathletes alike, the Building theUltimate MMA Athlete Manual wasdeveloped around the functionalmovement patterns specific tocombat athletics; standing, guardand mount. This unique manual hasa 200 page exercise indexcontaining a vast variety ofexercises that you have never seen!
Jim Smith, CSCS, CFT, USAW is the co-founding member of the Diesel Crew.Jim is certified through the National Strength and Conditioning Association(NSCA) as a Certified Strength and Conditioning Specialist (CSCS), theInternational Sports Sciences Association (ISSA) as a Certified FitnessTraining (CFT) and USA Weightlifting (USAW) as a Club Coach.
He dedicates himself to studying, developing and enhancing athleticperformance through the utilization of conventional, non-conventional and gripstrength training protocols. Helping athletes of all skills levels attain their goalsand “Achieve Beyond Potential”, Jim is also a lecturer, author and member ofthe EliteFTS Q&A Staff. Jim has been published by Men’s Fitness and alsoregularly appears on EliteFTS.com, TotalPerformanceSports.com,FightersReview.com and many others sites.
To learn more about Jim, visit his website at www.DieselCrew.com
THE ULTIMATE SLEDDRAGGING MANUALBy Jim Smith and Jedd Johnsonwww.DieselCrew.com/sled.htm
The Ultimate Sled DraggingeManual has provided many newand innovative sled draggingtraining ideas to improve restoration,bracing efficiency and conditioninglevels.
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References
Websites1. http://www.Dictionary.com
2. http://en.wikipedia.org/wiki/Jim_Thorpe
3. http://en.wikipedia.org/wiki/Anatomical_terms_of_motion
4. http:// en.wikipedia.org/wiki/Golgi_organ
5. www.rad.washington.edu
6. www.blobs.org/science/anatomy/ul.shtml
Articles1. Adamson, David. Isometrics, Eccentrics: A Review, Elitefts.com, 2007.
2. Boyle, Mike. A Joint by Joint Approach to Training,
http://www.michaelBoyle.biz. 2006.
3. Clark, Mike. Low Back Pain, http://www.ptonthenet.com, 2000.
4. Coach X, Induction, Destruction and Production (IDP). Elite Fitness Systems
Q&A. http://www.elitefts.com. (May 17, 2005)
5. Cosgrove, Alwyn. Top 10 ½ Training Tips For Martial Arts Conditioning,
http://www.bodybuilding.com/fun/alwyn1.htm, 2006.
6. King, Ian. Heavy Metal, http://www.t-nation.com/findArticle.do?article=body_148metal
2001.
7. Saul, Leif, Muscle Physiology,
http://www.colorado.edu/intphys/iphy3415rheisler/oia3e.pdf. 2006.
8. Smith, James. Classification of Means, http://www.PowerDevelopmentInc.com,
2006.
9. Smith, Jim. Core Statics I & II, http://www.DieselCrew.com/articles.htm, 2006.
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Presentations1. Boni, H., Held L. Kinesiology (EXSC 301),
http://www.usc.edu/dept/LAS/kinesiology/exsc301/LabManual/IntroLecture.ppt
2. Cressey, Eric., Robertson, Mike. Building the Efficient Athlete, 2006.
3. Kibler, Ben W. The Kinetic Chain and Principles of Rehabilitation,
http://www.LCSportsMed.com, 2006.
4. Robertson, Mike. Bulletproof Knees,
http://www.RobertsonTrainingSystems.com, 2006.
Publications1. Berryman Reese N, Bandy W. Joint Range of Motion and Muscle
Length Testing. W.B Saunders Company. Philadelphia 2002.
2. Bompa Tudor (1993) Periodization of Strength: The New Wave inStrength Training. Toronto: Veritas Publishing, Inc.
3. Cosgrove, Alwyn. The Program Design Manual, www.AlwynCosgrove.com,
2006.
4. Delecluse, C, Roelants, M & Verschueren, S (2003). Strength Increase
After Whole-Body Vibration Compared with Resistance Training.
Medicine and Science in Sports and Exercise 35(6): 1033-1041
5. Fleck, S. J., Kraemer W. J., Designing Resistance Training Programs.
Human Kinetics, 1997.
6. Gentile, A. M. A Working Model of Skill Acquisition With Applicationto Teaching. (p. 17, 2-23). Quest. 1972.
7. Grigg P. Peripheral Neural Mechanisms in Proprioception. (p. 3:2-
17). J. Sports. Rehab. 1994.
8. Haas and Scmidtbleicher Haas, CH, & Schmidtbleicher, D. Effects of
Randomized Vibrational Stimuli in ACL Ruptures. In review
9. Hellebrandt, F. A. The Physiology of Motor Learning. (p. 397-409).
Lea & Febiger. 1972.
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10. Issurin, VB, Liebermann, PG & Tenebaum, G (1994). Effect of vibratory
stimulation training on maximal force and flexibility. Journal of Sport
Science 12: 562-566
11. Myslinski, Tom. The Development of the Russian Conjugate
Sequence System. Elite Fitness Systems, 2003.
12. Rushall, B. S., & Ford, D. Teaching Backwards - An Alternate SkillInstruction Progression. (p. 48, 16-20). CAHPER Journal, 1982.
13. Siff, Mel. Supertraining, Supertraining Institute, Denver, Sixth Edition,
2003.
14. Smith, Jim. Advanced Kettlebell Techniques II – The Final Chapter,
www.DieselCrew.com, 2006.
15. Smith, Jim. Building the Ultimate MMA Athlete Manual,
www.DieselCrew.com, 2006.
16. Thibaudeau, Chris. The Black Book of Training Secrets Manual,
www.CharlieFrancis.com, 2006.
17. Thibaudeau, Chris. Theory and Application of Modern Strength and
Power Methods, www.CharlieFrancis.com, 2006.
18. Thompson, Clem. Manual of Structural Kinesiology 13th Edition,
WCB / McGraw-Hill, 1998.
19. Verkhoshansky, Yuri. Fundamentals of Special-Strength Training inSport, Sportivny Press, 1986 (originally published 1977.)
20. Verkhoshansky, Yuri. Special Strength Training – A Practical Manual
for Coaches, Ultimate Athlete Concepts, 2006.
21. Whaley, D. L., & Malott, R. W. Elementary Principles of Behavior.
Appleton-Century-Crofts. 1972.
22. Zatsiorsky, V.M. Science and Practice of Strength Training – 2nd
Edition, www.EliteFTS.com, 2006.
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IndexAaccommodating resistance, 92, 96acceleration training, 287accommodating resistance, loading of, 99accumulation of progressive functionality, 141agility cues, 125agility matrix, 125amortization phase, 111, 114, 116, 117, 120, 287assessment progression, 359assessment, dynamic, 357assessment, static, 356assessments, 355athletic work capacity, 324
Bbracing, 58balance, train for, 311bar weight, 92, 99beyond the range, BTR, 233bipolars, 231bodyweight protocols, 203breath, double, 377
Ccenter of gravity, COG, 172, 259chains, 96chaos, 201chaos acceleration series, 125chaos benefits, 255chaos deceleration series, 127chaos exercises, how to create, 259chaos exercises, where to put, 261chaos factor, 260chaos philosophy, 254chaos reactive series, 120, 232, 302chaos ripper series, 123chaos shock series, 120, 284, 289chaos theory, 216, 254chaos training, 324chaos training system, the, 254chaos, definition of, 29Chuck Norris, evolution of, 32Chuck Norris, facts, 35classification of means, 69closed kinetic chain, CKCE, 336co-contraction, 266cogntive training, 57, 232, 328compensation patterns, 337complex training, 237concentric contractions, 235concentric only training, COT, 339
compensatory acceleration, 79concurrent task, 315conjugate periodization, 370conjugate periodization, sample program, 373contralateral training effects, 266conventional, 226core musculature, 60core statics, 54, 418core statics, benefits, 422core statics, stages, 54, 421current training state, 100
Ddynamic effort, 68deceleration training, 287Diesel Method, 219, 228, 309delayed onset muscle soreness, DOMS, 72double breath, 377double foam rolling, 400dynamic mobility, 346dynamic warm-up, 345
Eeccentric contractions, 235eccentric quasi-isometrics, EQI, 339elastic band tension, 103elastic bands, 96elastic energy, 115energy continuum, 360equilibrium, 258escalated density training, EDT, 381escalated density training, sample program, 384expiration, 378explosive strength, 105explosive strength deficit, 105, 135explosive training, 299extension of the movement, 229-241extension of the movement, categories, 231, 293extension of the movement, examples, 239
Ffoam rollers, 345foam rollers, limitations, 403foam rolling, benefits, 402force, 50, 79, 82, 87force couples, 312, 317force velocity curve, 80functional movement screen, 357
Ggame time, 178
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general adaptation syndrome, GAS 327general adaptation syndrome, 310general means, 70general physical preparedness, GPP 69, 72, 314general specific means, 70golgi tendon organ, GTO, 116, 312gravity, center of, 244grip strength benefits, 185grip strength programs, 195grip strength protocols, 183, 292grip strength specificity, 187grip strength studies, 188grip strength training, 308ground based instability, 248ground based training, 294
Hhomeostasis, 258
IIan King, 44inspiration, 378instability, 232instability training, benefits, 242instability, ground based, 242integrated movement, 343integration, 203intensity, 78intra-abdominal pressure, 59intramuscular coordination, 79, 82isolation, 218isometric contractions, 236isometric strength, 116
JJim Thorpe, evolution of, 36Jim Wendler, 101joint by joint assessment, 348
Kkettlebell benefits, 181kettlebell protocols, 180kinesthetic awareness, 297kinetic chain, 332kinetic chain, factor affecting, 334kinetic energy, 115, 332kyphosis, 355kyphotic posture, 355
Llaw of repetitive motions, 334load velocity curve, 81
Mmanual resistance benefits, 212manual resistance protocols, 211maximal effort, 68means, classification of, 69mental capacity, 325methods of strength training, 67, 77mobility, 50, 346-347mobility exercises, 349-353modification of athlete, 238, 309modification of exercises, 216, 309modification of variables, 219, 309motor unit, 79, 83movement patterns, 42movement patterns, athletic, 46movement patterns, sport specific, 106movement under tension, 41, 228, 310movement, integrated, 280movement, planes of, 41muscle fiber, 83muscle raking, 286
Nnatural strength curve, 96, 234neutral, 48Newton’s first law, 247non-conventional, 226
Oodd objects, 38, 92odd object benefits, 170odd object implements, 176odd object loading, 174odd object training, 296odd objects protocols, 169, 325open kinetic chain, OKCE 337overcoming phase, 109
Pplanes of movement, 41partials, 234partner assisted protocols, 193plyometric considerations, 110plyometric graphic, 112plyometrics, 110, 114, 302potential energy, 115power, 53, 81, 87powerlifting benefits, 157powerlifting protocols, 156pre-task, 313prilepin's table, 78, 376principle of dynamic correspondence, 141progression, 338
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progression model, complex, 343progression model, simple, 145, 341proprioception, 232, 297protocols, 153
Q
Rpartner assisted benefits, 208partner assisted protocols, 207rate coding, 84rate of force development, 82, 83rate of force development, factors, 83reactive strength, 84, 109reactive strength, considerations, 110reactive strength, dependencies, 111reactive strength, progression of, 130recruitment, 84repetitive effort, 68resistance, accommodating, 92rest-pause, 237rest periods, 236reverse movements, 315, 347rotation, 50rotational, movement progression, 54
SS.A.I.D principle, 229, 244serape effect, 271shock, 84shock principles, 300shock training, 110special physical preparedness, 71, 106, 144, 314specific means, 70speed dominant, 82, 93speed-strength, 104speed-strength continuum, 139sport specific movement patterns, 106stability, 346-347stability exercises, 349-353statics, core, 54sternocleidomastoid, SCM, 391strength continuum, 151, 388strength dominant, 82, 90strength training, methods of, 67strength-speed, 140stretch shortening cycle, SSC, 115strongman benefits, 166strongman protocols, 165submaximal effort, 68supersets, 237switch, the, 177switching phase, 109
synchronization, 84
Tthrowing examples, 132throwing matrix, 131Total Gym, 33-35training balance, 311training, cogntive, 57training considerations, 263training explosively, 299training grip strength, 308training, ground based, 279
Uundulating periodization, 374undulating periodization, program, 380unilateral training, 231, 264
VVasily Alexeyev, 65, 66vibration training, 282vibration training benefits, 283volume, 78
Wwarm-ups, 361warm-ups, benefits, 361weight releasers, 96weightlifting benefits, 160weightlifting protocols, 158westside for skinny bastards, WS4SB, 219work capacity, 324work sets, 363
X
Yyielding phase, 109
Z
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www.DieselCrew.com
www.ChaosTraining.com
www.TheGripAuthority.com
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“Achieving Beyond Potential”
- Jim Smith “Smitty”
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